Tamil actor Sneha, fondly called Punnagai arisi or the smiling queen, opened up about adhering to a balanced diet and ensuring she stays on track with her weight. “I have done everything. Yoga, HIIT, aerobics. Now, my doesn’t listen to me. Now, weight is working for me for almost a year,” Sneha, 43, told fitness influencer Ramya Subramanian.
Emphasising that she feels “very strong” after weight training, she said she supplements it with her diet, which is “clean and neat”. “I eat everything. It depends on how many you take in a day. I do macro counting. I don’t have sugar except maybe once a month. It works for me when I cut down on sugar. My diet is a mix of carbs, minerals and fibre, and protein. It is grilled. I drink a lot of water. I eat clean, neat food. I eat less masala, less salt,” the Dragon actor added.
Taking a cue from her admission, let’s understand how cutting down sugar works for weight loss.
Dr Rajiv Kovil, head of diabetology, Zandra Healthcare, and co-founder of Rang De Neela Initiative, pointed out that reducing or eliminating added sugar from your diet can significantly support . “Sugar, especially in processed foods and sugary beverages, is a source of empty calories — high in energy but low in nutrients. When you cut sugar, you naturally reduce your calorie intake, which can help create the calorie needed for weight loss,” said Dr Kovil.
Sugary foods also spike and insulin levels, increasing fat storage and hunger shortly after eating. “By removing sugar, especially from drinks like sodas, flavoured coffees, and packaged snacks, many people report feeling fuller and experiencing fewer cravings. This improved satiety often leads to better portion control and healthier food choices,” Dr Kovil asserted.
According to Dr Kovil, eliminating added sugars can, on average, help reduce daily calorie intake by 200–500 calories, potentially leading to 0.5 to 1 kg of weight loss per week, depending on the individual. In short, cutting sugar is a powerful step, but it is best when combined with a holistic health approach.
However, sugar is only one part of the puzzle. Sustainable depends on dietary habits, physical activity, sleep, and stress management. Simply cutting sugar without addressing other lifestyle factors may result in only modest or short-term weight loss.
“Simplifying your diet by using less oil, salt, and spices makes your meals easier to digest, reduces water retention and bloating,” said Dr Aarti Ullal, physician and diabetologist, Gleneagles Hospital Parel.
Choosing whole, fresh foods like fruits, vegetables, and simple home-cooked meals gives your body the nutrients it needs without excess calories that can impact your weight. “Combined with regular movement and hydration, this approach supports fat loss, improves metabolism, and long-term weight management without extreme diets or stress,” said Dr Ullal.
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