Guides
2 so far, newest first.
◐ Healthy weight
How do I eat less sugar? Start with drinks, then labels
Most added sugar comes from drinks, desserts and sweet snacks. Swap the drinks first, learn one line on the label, and cut back in steps.
◐ Healthy weight
Why is my weight fluctuating by 5 pounds?
A swing of a few pounds in a day or two is mostly water, food still in transit and stored carbohydrate. Here is what moves it and how to read the trend.
What the guides say
The short version of each, before you read it.
How do I eat less sugar? Start with drinks, then labels
- Start with drinks: one can of soda can hold up to 40 grams of sugar, more than a day's worth at the stricter WHO level.
- The WHO advises under 10 percent of energy from free sugars, and under 5 percent, about 25 grams, for extra benefit.
- Sugar inside whole fruit, vegetables and plain milk does not count toward the limit; juice, syrups and honey do.
- On US labels, read the Added Sugars line: 5 percent Daily Value or less is low, 20 percent or more is high.
Why is my weight fluctuating by 5 pounds?
- A swing of a few pounds over a day or two is mostly water, stored carbohydrate and food still in transit, not fat.
- Stored carbohydrate (glycogen) carries roughly three to four parts water, so carb-heavy or carb-light days move the scale quickly.
- In daily weigh-in studies, weight tends to peak Sunday–Monday and fall through the week; one large study measured about a 0.35% weekly swing.
- Weigh under the same conditions and compare weekly averages. Real change shows up over weeks, not mornings.
