You can lose weight in various ways. Some are easy to do, and some are not. The key is to find a strategy or two that suits you. One of the most obvious ways is to reduce the amount of calories you consume. This reduction is an effective strategy for weight loss because it creates a calorie deficit. If you are consuming fewer calories then your body will soon turn to stored fats for energy. This is what helps lose weight.
What you need to remember is that yes, you need to cut calories, however, you need to cut calories the right way because having too big a calorie deficit can harm your health.
You can start by reducing your current calorie intake by 500 calories a day. This reduction can help you lose approximately one pound per week.
Here are a few ways you can try to cut calories.
Avoid Fried Food
Fried foods have many unhealthy calories, plus saturated fats, so it is best to avoid them. Fried foods are typically high in calories due to the cooking process. When foods are fried, they absorb a significant amount of oil or fat, which adds extra calories. By reducing fried foods, you can lower your overall calorie intake.
Avoid Sweetened Beverages
Sugar-sweetened beverages and carbonated drinks are high sources of calories. A 16oz bottle of soda can contain 200 calories and little to no nutrient value. Sweetened beverages, such as sodas, fruit juices, sports drinks, energy drinks, and sweetened teas or coffees, most often contain a significant amount of added sugars. These added sugars contribute to excess calorie intake.
Plus, these types of drinks also make you hungry, so you may tend to grab more food or snacks than you need!
Increase Your Vegetable Intake
Many vegetables are low in calories but rich in vitamins, minerals, and antioxidants. If you want to cut your calories, fill your plate with more vegetables.
Increase Protein and Fiber Intake
Cutting calories is easier when you increase your protein and fiber intake. These types of foods are more filling and good for your digestion and metabolism. As you feel full for a longer time, you are less likely to eat more.
You need nutrient-rich calories to give you energy, so high-fiber carbs and protein can fuel your body healthily. Protein is also important as you lose weight for maintaining your muscle mass.
Cut Your Food Portions
Do you practice portion control? Or would you rather eat two servings of what is on the menu, and finish it off with a few slices of bread and after-dinner mints? Cutting your portions is an obvious and effective way to reduce your calorie intake.
You can take it slowly by reducing how much you eat of each type of food. If you are used to second servings, try to cut the second serving in half. If you can let go of that other serving altogether, that is even better. Practice cutting your portions down and you will soon see results.
You might also want to avoid buffet and eat-all-you-can restaurants. When there are delicious copious amounts of food in front of you, it is hard to say no, and you are more likely to overeat.
Eat Your Meals Slowly
Eating slowly allows your body to recognize feelings of fullness more accurately. It takes time for your brain to receive signals from your stomach that you are indeed satisfied. By eating slowly, you give your brain a chance to register those signals, which can help prevent overeating.
If you eat too quickly, you may consume more calories than your body needs before realizing that you are full!
Reduce or Avoid the Sauces and Dressings
Sauces and dressings can make your food tastier and more interesting, but they can, and usually are, very high in calories. If you think you are avoiding calories when you eat salad, you need to think twice before adding your favorite dressings. You may be doing more calorie harm than good!
Use minimal sauces and do not put dressings in the salad bowl.
Avoid Alcohol and Drink More Water
If you drink alcohol regularly, cutting back on your regular drinks or avoiding them altogether can help you trim your calorie intake significantly. You are only getting empty, fat-making calories with alcoholic drinks. They have no nutritional value whatsoever.
Instead, drink more water! Did you know that drinking water can help you burn calories? If you drink the recommended amount of glasses of water for your body size every day, you will burn more calories.
Keeping yourself hydrated can also keep you full and suppress your hunger. Here’s another tip for you! If you drink a glass of water before meals, it can prevent you from overeating because you have partly filled your stomach already.
In Summary
As you can see, and possibly already know, reducing your calorie intake is an effective way to lose weight. It creates a calorie deficit, meaning you consume fewer calories than you burn through your daily activities.
You can start today by reducing your portions, avoiding high-calorie foods, and increasing your protein and fiber intake. Don’t forget to keep yourself hydrated every day, and make sure you get up and exercise too. By exercising you are burning extra calories, and if your calorie deficit means your body has to burn calories stored as fat, then that’s a huge win-win!
