388. "I Cut Out Sugar But Didn't Lose A Pound..."
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 616 Ratings
🗓️ 11 May 2026
⏱️ 20 minutes
🧾️ Download transcript
Summary
Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all?
On today's episode, I'm breaking down what's actually happening when you clean up your diet, eat less sugar, and still don't lose even a pound or two of body fat.
This is one of the most common frustrations women experience during their fat loss journey. While reducing both your total daily sugar intake and specifically your added sugar consumption can absolutely support your health, many women assume that simply "eating clean" automatically leads to fat loss. Meanwhile, they watch other women enjoy treats here and there, seem less strict with food, and still lose weight more consistently.
So what gives!? The truth is… eating healthy is not always the same as eating for fat loss.
That's why today I'm unpacking the real relationship between sugar, calories, and fat loss so you can stop feeling confused about why your body isn't changing despite your effort. You'll learn what actually matters for fat loss, why "eating clean" may be keeping you stuck, and how to approach nutrition in a way that feels more realistic and enjoyable, while also improving your health and body composition.
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Related Episodes:
🎙️Episode 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall)
🎙️Episode 239: Q&A: "Added Sugars Are The Devil... But What About NATURAL Sugars?"
🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT!
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.0 | Hello, my beautiful people. I am coming at you with another episode on Hot Healthy, |
| 0:12.4 | never hungry. This time we're talking about sugar and why this has been coming to my mind. |
| 0:17.1 | Is it because I have been the unofficial hater of Asaiboles, and it's not for the reasons you might |
| 0:23.7 | think I'm a hater of it. I remember back when I lived in Jacksonville, I'd forget the exact |
| 0:29.7 | name of the place, but there was this like Oscei bowl place that opened up, and then there was this |
| 0:34.7 | other like smoothie shop that was already there. And I was a big frequenter of these places, especially like I was always on the go, traveling to different like orange theories, doing grocery store tours. I met with a lot of clients in person. Like I was a hustling. I was grinding. Like I definitely was working a lot, doing a lot of in person stuff. And during that time, I always needed something quick. And so, |
| 0:54.9 | you know, smoothie. I'm a dietitian. Hell yeah, like between a workout, between a session, |
| 0:59.2 | like a really easy solution for food. And I remember it was down there, I had an assaybo for the first |
| 1:05.4 | time. And I kept having them, but I will tell you, every time I had them, I enjoyed the flavor. I felt like |
| 1:12.4 | shit after them. And that's when it really dawned on me. Even after I became a licensed, registered |
| 1:19.3 | dietitian working with clients, it dawned on me. Gosh, healthy foods don't mean healthy for weight |
| 1:25.5 | loss. Healthy foods don't mean healthy for our goals. Healthy foods don't mean healthy for our goals. |
| 1:29.1 | Healthy foods can also make you feel like shit. |
| 1:38.0 | And the reason I can look back knowing what I know now that I really didn't feel good is, and I made this connection. I literally remember sitting in one of the places where I was having the Ossahee Bowl. |
| 1:42.3 | And I was like, I had like this sugar high brain fog. |
| 1:48.9 | And it was weird to me because I always eat a lot of fruit. I love sweets. I love sugar. But like |
| 1:53.5 | this just hit me differently. In fact, flash forward to when I lived in California. And I will |
| 2:00.5 | always remember the place that actually posted nutrition facts right on their California. And I will always remember the place that actually |
| 2:01.5 | posted nutrition facts right on their menu. And I see like 1,000 calories, 1,200 calories, |
| 2:06.1 | 1,500 calories for an ASEA bowl. And it just really made me remember, gosh, like these foods are high |
| 2:13.0 | in calories. They're also secretly high in sugar because, yeah, there's fruit in them that packs a lot of sugar. |
| 2:19.3 | But there's also honey. |
... |
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