I Lost 20 Lbs In 2 Months With 3 Simple Changes [083d5b]
I Lost 20 Lbs In 2 Months With 3 Simple Changes [083d5b]
Post Time: 2025-07-29
When it comes to managing blood sugar levels, it's essential to be mindful of the foods that can cause fluctuations. While fruits are often considered a healthy choice, some types can have a significant impact on your blood glucose levels.
Some of the primary culprits include dates, mangoes, pineapple chunks in juice or syrup form (especially those containing high fructose corn syrup), dried apricots and prunes soaked in sugar water (or with added sugars), figs that are not fresh but rather dried or used in jams/preserves, coconut water due to its natural sugars content when consumed excessively. These foods can cause a spike in blood sugar levels due to their high natural sweetness.
A Fruit-filled Plate: Balancing Sugar and Nutrition
Maintaining stable blood sugar levels involves more than just avoiding problematic fruits; it's also about incorporating nutrient-dense options into your diet. Berries like blueberries, strawberries, raspberries, blackberries (and most other berries) contain antioxidants that can help reduce inflammation in the body but are relatively low on glycemic index.
Crunchy apples and pears have been shown to satisfy hunger due to their high fiber content without significantly raising blood sugar levels. Fruits with seeds like pomegranates also offer various health benefits while containing more complex carbohydrates that digest slowly, minimizing sudden spikes in glucose.
The High-Sugar Fruit Alert
If you're trying to manage your blood sugar levels or prevent spikes, it's crucial to be aware of the fruits that are likely to cause a problem. Some other high-sugar options include grapes due to their natural sweetness and frequent use as juice concentrate (leading some products having even higher glycemic index than pure table sugar); stone fruit like peaches, nectarines.
Also worth mentioning is banana's high starch content which upon consumption of more bananas, especially for individuals with diabetes or those who have impaired glucose tolerance will definitely see the negative impact on blood work.
Countering Blood Sugar Spikes: Nutrition Tips and Tricks
For a balanced approach to managing your diet when it comes to fruits that raise blood sugar levels, incorporate these tips into your daily routine:
When consuming high-sugar fruits (even in moderate amounts), try incorporating them with healthier fats like nuts or seeds for slower digestion. Combine lower glycemic index options with protein sources for more stable energy release throughout the day. A balanced meal should consist of one higher-glycemic-index fruit option, two low-GI choices to stabilize blood sugar and a source of healthy fat (e.g., avocado). When shopping at your local grocery store avoid packaged or processed items as they might have added sugars in them.
Cutting 20 lbs in just two months might sound daunting, but with the right approach, it can be done efficiently and in a healthy way. After 15 years in the fitness game, I found that making three simple changes led to faster fat loss and better results. Here’s how you can implement these tweaks into your routine and start seeing results immediately. YOUR NEXT STEP - Check out our 3M System here: 0:00 - Introduction 0:03 - Overview of 3 Simple Changes 0:35 - Setting the Goal: Photo Shoot Motivation 1:34 - Change #1: Cutting Training Volume 2:56 - Change #2: Shorter, Frequent Walks 4:31 - Change #3: Adjusting Meal signs of high blood sugar and low blood sugar Timing 8:00 - Importance of Sleep and why did my blood sugar go up after exercise Recovery 10:15 - Bonus Tip: Allowing a Ramp-Up Period 12:30 - Final Thoughts and Conclusion Setting the Goal: Photo Shoot Motivation Two months ago, I set a goal to get in the best shape of my alcohol impact on blood sugar life for a photo shoot at our live event. My team and I were all motivated to look our best, not just for ourselves but for our clients who came from all over the world. This goal pushed me to lose 20 lbs, going from 226 lbs to 206 lbs, and aiming to get under 10% body fat. Change #1: Cutting Training Volume Why Cut Training Volume? Previously, I trained four to five days a week, focusing on higher volume workouts. This time, I reduced my training to three days a week and shifted my focus to strength training with lower reps (3-6 reps per set). Benefits: Improved strength gains. Better appetite control. Reduced overall stress on the body. Change #2: Shorter, Frequent Walks Why Shorter Walks? Instead of one long walk per day, I switched to shorter, more frequent walks after meals. This helped with digestion, blood sugar control, and overall step count. Benefits: Better digestion and appetite control. Increased daily step count (14,000-16,000 steps). Higher energy levels throughout the day. Change #3: Adjusting Meal Timing Why Adjust Meal Timing? I typically skip breakfast and eat my largest meal at dinner. This time, I started breaking my fast earlier and moved my big meal to around 6 PM. Benefits: Better hunger management. Improved sleep quality. More balanced energy levels. Importance of Sleep and Recovery High-quality sleep is crucial for successful fat loss. I found that going to bed on a slightly less full stomach helped me fall asleep faster and stay asleep longer. This improved sleep quality contributed significantly to my fat loss success. Bonus Tip: Allowing a Ramp-Up Period Before diving into the two-month cut, I gave myself a month to mentally and physically prepare. This ramp-up period helped me build momentum and get into the right mindset for an effective cut. Final Thoughts Experimenting with these three simple changes—cutting training volume, taking shorter frequent walks, and adjusting meal timing—made a significant difference in my fat loss journey. Remember, fitness is a continuous learning process. Don’t be afraid to try new approaches and see what works best for you. If you’re looking for a sustainable, enjoyable fitness plan that fits into your busy lifestyle, check out my True Transformation Program. We create personalized plans to help you achieve your health and fitness goals without sacrificing your family, work, or social life. Stay Strong, Stay Focused, and Make It Count!