2-3 tsp sugar makes a dent in competitive bodybuilder's physiques on show day, not for reg'lar folks like us. Just for perspective, that sugar is going to be processed through your gut within about 15 minutes, gone where it needs to go in about 30 (in the morning, probably your brain), and the metabolites start clearing your body by the time you go to the bathroom right before you leave for school or work.
Unless you had a serious sweet tooth I wouldn't worry about a couple tsp early in the morning. Just keep in mind that oatmeal, even if it's not sweet, pretty much gets converted to pure sugar (aside from its fiber and protein constituent) in your gut; I eat mine plain with a little vanilla protein powder and a dash of cinnamon for flavor instead of adding sugar/honey to keep total carbs down.
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).