Glance at any magazine while standing in the grocery store and they tease you with guarantees on how to lose weight. However, not regaining it is a challenge facing millions of people worldwide.
There’s no quick fix to losing weight and keeping it off.
The fact is you have to be in a calorie deficit. You have to cut calories to lose weight.
9 ways to cut calories to lose weight
The following tips on cutting calories :
Be aware of breakfast starch overload. Many people treat themselves to a special bagel for breakfast, along with cream cheese, coffee or juice. Since a bagel today is equivalent to about five slices of bread, try adding egg whites muffins, fruit and a half bagel instead.
Change how you cook your protein. Cooking your own meals is a great way to keep your meals healthy and your calorie intake under control. To cut back on the extra calories, choose to grill, bake or use an air fryer instead of frying your protein in oil.
Bulk up meals with vegetables. Fill half your plate with vegetables. It is an excellent way to increase your vegetable intake while cutting back on higher-calorie foods.
Don’t keep junk food in the house. If you keep junk food within easy reach, it’s much easier to eat. Swap chips out for cucumbers or carrots for the crunch effect.
Drink up. Swapping water for soda can save you about 300 hundred calories a day if you drink two cans. To make water more appealing, try infusing your water with fruit or adding low-calorie flavor packets.
Don’t eat the skin. Eating the skin on your meat adds extra calories to your meal. For example, a skinless roasted chicken breast is around 142 calories. The same breast with skin contains 193 calories, or 50 extra calories.
Send the bread basket back. When you’re hungry, it’s so easy to reach for the pre-dinner nibbles at a restaurant. However, this can add hundreds of calories to your meal, especially if you’re eating pieces of bread and butter.
Find a balance with favorite foods. It’s easy to overindulge on your favorite foods. Identify yours and commit to enjoying them, but don’t overindulge.
Fresh instead of dried fruit. Switch from a half-cup of dried fruit to a cup of berries.
Small changes can make a difference
Three reasons why small changes may work:
- Small changes are more realistic to achieve and maintain than large ones.
- Even small changes influence body weight regulation.
- Small, successful lifestyle changes improve your faith in yourself to succeed.
Why do diets fail?
The message in many diet plans is that certain foods or food groups are making us fat and so we have to avoid them.
However, the diet industry continues to be focused on which foods we should eat. While this has been a successful sales and marketing approach, it doesn’t educate people about the effects of consuming large quantities of foods and sugary drinks.
There’s no way of getting around it, a person who eats and drinks too much is going to gain weight. Starving yourself isn’t the answer either.
A healthy lifestyle involves lots of choices. Those choices include a balanced diet or healthy eating plan. Healthy eating is all about balance.
You can enjoy your favorite foods. The key is eating them only once in a while and balancing them out with healthier foods and more physical activity.
What tips do you have to cut calories?