Sugar is converted to fat in the body about two to five times more quickly than starches. In other words, when we consume sugar, we’re feeding our fat cells. The fructose in sugar is also metabolized by the liver, which can contribute to fatty liver disease. That can promote insulin resistance and lead to Type 2 diabetes – with a lifelong impact on your health.

In small amounts, sugar promotes the release of serotonin, a hormone that boosts mood. But too much sugar can promote depression and anxiety. Sudden shifts in blood sugar levels can also lead to irritability, anxiety and mood swings.

We already know that sugar has a variety of health effects, but it also affects the skin. That’s in part due to glycation, the process whereby sugar molecules bind to collagen fibers. As a result, the collagen fibers lose their natural elasticity. Excess sugar also damages microcirculation, which slows cell turnover. That can promote the development of wrinkles, make you look older than your age.

The microflora of your gut promote digestion and protect your digestive system from harmful bacteria. Consuming too much sugar gets your gut microflora out of whack. Fungi and parasites love sugar. An excess of the Candida albicans yeast can lead to a host of annoying health symptoms. And sugar also contributes to constipation, diarrhea and gas.

In overweight people, the brain responds to sugar by releasing dopamine, in much the same way that it responds to alcohol or other addictive substances. Test it yourself: avoid all sugary foods and beverages for ten days. If you start to get headachy and irritable after a day or two, and start craving sugar, then you could be suffering from sugar withdrawal.

People who consume excess sugar are more likely to engage in aggressive behavior. Children with ADHD are also affected by sugar. For these children, too much sugar affects concentration and promotes hyperactivity. That’s why it’s a good idea for children to avoid eating sugar during school hours.

Excessive sugar consumption makes it harder for the immune system to ward off disease. After consuming sugar, the immune system’s ability to kill germs is reduced by up to 40 percent. Sugar also saps the body’s store of vitamin C, which white blood cells need to fight off viruses and bacteria. Sugar also promotes the inflammatory response, and even minor inflammation can trigger numerous diseases.

Studies have shown that excess sugar consumption increases the risk of developing Alzheimer’s disease. A 2013 study showed that insulin resistance and high blood sugar values – both of which are common in diabetes – are associated with a higher risk of neurodegenerative diseases such as Alzheimer’s.

Cancer cells need sugar to proliferate. An international research team headed by Lewis Cantley of Harvard Medical School is researching how sugar might contribute to the growth of malignant cells. He believes that refined sugar may be what causes cancer cells to develop into tumors. He’s still testing that hypothesis but recommends that even slender people consume as little sugar as possible.

Excess sugar consumption may have a negative impact on memory. According to a study carried out by Berlin’s Charité University Hospital, people with high blood sugar levels have a smaller hippocampus – the part of the brain that’s key to long term memory. In the study, people with high blood sugar also performed more poorly on tests of memory than those with low blood sugar levels.

Crash diets can help you lose weight quickly, but most of it comprises water and muscle mass. The little fat that is actually broken down will be replenished by the body once you’ve finished dieting – as a reserve for extreme situations. Crash diets also have side-effects such as headaches, nausea and bad breath. For a long-term solution, the only way is to completely reform your eating habits.

People determined to keep their weight low after shedding the pounds should have fruit and vegetables dominating their daily intake. Most varieties contain a lot of minerals and vitamins, are largely comprised of water, and have a very low calorie content. You should also drink plenty of water to stimulate digestion. The same applies for spicy food.

The worst culprits include not only fat but also refined carbohydrates such as processed flour products, instant meals, and all foods with a high level of regular supermarket sugar or fructose – not forgetting sweet drinks and fast food. Plus: avoid alcohol, because it has twice as many calories as protein or sugar.

There are various steps of action that will help your dieting … Eat three regular meals a day, with breakfast optionally the biggest. The slower you eat, the faster you will feel sated. Stop eating well before you are 100% full. And use smaller plates, as this gives you the feeling of having eaten enough.

Regular physical exercise is crucial for losing weight. Sporting activity increases our energy consumption and burns off fat. Power walking or aqua aerobics are sound options to start off with, as they take the load off your spine and joints. Later you can move on to endurance sports such as running, cycling and swimming – in 30-minute sessions at least three times a week.

Sleeping badly will leave you hungrier the next day. Getting insufficient rest leads to a hormone malfunction that causes sudden cravings, while your metabolism rate plummets because you’re eating more. Your leptin level that triggers that full feeling decreases, while the appetite-producing hormones ghrelin and orexin increase. Losing weight therefore means sleeping enough as well.

Cold baths stimulate fat combustion, and help you lose weight. In particular, cold water boosts our metabolism by activating the brown fat on the thighs, hips and behind. The water temperature should begin at 20° Celsius and drop to 15° C (but no lower) by the end. Taking a cold bath for 15 minutes a day will give you a turbocharged metabolism all day long.

Muscle mass makes up around 40% of your body weight, and even without activity burns up three times more calories than fat tissue. Muscles consume calories day and night, and are a major fat killer. Trained muscles are far more efficient fat combustion engines than untrained ones. The more muscle mass, the higher the burning of energy and fat!

Stress is among the most significant mental factors promoting excess weight. Relieving stress is therefore helpful. Stress hormones play a big role in our hunger and eating behavior, and can lead to uncontrolled cravings – even when the body does not in fact need any food. A stress-free life is among the best fat fighters.

If you’re feeling peckish when out shopping, you are bound to end up with items in your basket or trolley that have no place on a diet menu. It’s best to do your groceries after eating. With a full stomach you are less likely to succumb to the countless temptations on display.