To shed pounds, it is essential to expend more calories than you consume. This is the basic truth regarding calorie reduction.
It has become evident to a significant number of people that trying to lower the amount of food they consume daily is a challenging endeavor.
Tips For Cutting Calories
Here are 23 methods that will make minimizing your calorie intake simpler, so you can accomplish your weight loss aim.
1. Alcohol Awareness
Are you a fan of micro beers? Do you practice moderation when consuming alcohol during the week, only to go on a drinking spree with your favorite type of alcohol come the weekend?
Cutting calories by skipping alcohol.
Studies reported in Critical Reviews in Clinical Laboratory Sciences suggest that people can regulate their daily calorie consumption during the week, but then consume an excessive amount of alcohol over the weekend, resulting in additional weight gain.
It’s possible to lessen the caloric effects of an occasional beverage by picking wisely, thereby cutting down on calories without sacrificing the quantity of food consumed.
2. Appetizers Instead of Entrees
A study published in The American Journal of Clinical Nutrition indicated that the outsized portions of main meals may be a factor behind the current obesity crisis.
When dining out at a place known for having giant servings, MOVE! Recommends choosing an appetizer instead of a main course.
You can still take pleasure in the range and social aspects of an extended meal by selecting one starter and one primary course when trying to lessen your calorie intake.
3. Avoid Distraction
After working hard all day at the office or after having an awesome exercise session at the gym, you want to relax; however, watching TV may damage your chances of doing that.
Distractions make it hard when cutting calories.
It has been demonstrated that the atmosphere where a person is eating has a considerable effect on the food they pick and the total amount eaten.
According to Harvard Health, many individuals are prone to eating too much when they are not focusing solely on their food but engaged in some other activity at the same time.
A study in Appetite has found that people have a tendency to eat too much when they eat while watching television.
It appears possible that people who eat while distracted are not aware of exactly how much they have consumed, which is supported by another study published in The American Journal of Clinical Nutrition.
It is best to avoid things like watching TV, reading, or using electronic devices like computers, tablets, or smartphones during meal times or when trying to eat fewer calories.
4. Avoid Drinking Your Calories
Many individuals tend to forget about the number of calories present in the drinks they enjoy. This rule has one exception: OGX Fenix protein shakes.
The CDC cautions that these calories can build up quickly, particularly when larger servings are chosen.
Many studies, such as Obesity Reviews, have shown definitively that reducing the intake of sugary drinks will most likely lead to weight loss.
Apart from the surplus amount of calories, a study conducted in 2016, as reported by Appetite, seems to imply that beverages that contain added sugar can lessen a person’s feeling of satisfaction, leading to overeating.
Although beverages containing extra sugar are the most dangerous, juice and smoothies that are sweetened in a natural way can still be an unexpected saboteur of your efforts to decrease your calorie intake.
5. Be Conscious of Portion Size When Cutting Calories
It is important to pay attention to the amount of food that is being served because when larger amounts are presented, it is much more likely that people will eat too much, according to Obesity Research. Control portion control when cutting calories.
Drastically cutting down on the consumption of calories can pose a particularly arduous challenge for those who have become used to all-you-can-eat buffets, where going back to the food multiple times can significantly boost the total amount of calories consumed.
The National Institute of Diabetes and Digestive and Kidney Diseases states that developing the ability to evaluate and select the right portion sizes could be very helpful in reducing calories.
6. Beware of Bread
Bread can contribute to an overconsumption of calories, particularly when eating out, and the restaurant offers limitless portions before the dish is served.
Studies in Nutrition Reviews have proposed that eating white bread can cause an increase in abdominal fat.
When dining in a restaurant or at home, if you want to reduce calories, it is better to avoid consuming the empty calories in bread and wait for the main meal.
7. Are You Cutting Calories? Careful with Condiments
The Florida Department of Health in Collier is cautioning that the calorie content of your beloved sauces may be higher than you had originally assumed.
It is crucial to realize what exactly you’re eating before reducing your calorie intake in order to recognize any surplus calories that may exist. Cutting calories – ketchup is full of sugar.
If you still feel like you need to use condiments, opting for healthier options may be the best way of reducing your calorie intake. Some common substitutions include mustard, hot sauce, and salsa.
8. Caution with Cream Sauces
Pasta sauces that are creamy generally have a higher calorie and fat count because of the addition of cream, butter, and cheese.
For reducing caloric intake with minimal effort, Prevention.com recommends opting for sauces with a tomato base and making modifications to the recipe or portion size.
9. Cook Your Meals
When you buy ready-made meals or food from a restaurant, you have no power over what goes into the food or the way it has been prepared.
Restaurants often use butter or sugar to make dishes that appear to be nutritious or low in calories taste better.
Research in Public Health Nutrition demonstrates that cooking meals at home on a regular basis is connected to forming a nutritious diet, consuming fewer calories on a daily basis, and reducing the number of calories consumed.
10. Counting Calories Can Mean Cutting Calories
As highlighted by the National Institute of Diabetes and Digestive and Kidney Diseases, a critical element in decreasing your daily caloric intake is to monitor how many calories you eat and how many you burn.
The Centers for Disease Control and Prevention (CDC) emphasizes having an understanding of the distinction between excessive and inadequate calories, to ensure equilibrium can be maintained.
It was found that tracking calories eaten and burned was a part of the most successful diet plans, claims a study from the International Journal of Obesity and Related Metabolic Disorders.
Thanks to technological advances, mobile applications now allow people to easily keep track of their calorie intake while they are on the move, according to the Journal of Telemedicine and Telecare.
11. Drink More Water
Sometimes your body isn’t hungry- it’s just wanting water. Many people get confused and mistake feeling thirsty for feeling hungry. Research has found that approximately one-third of individuals misinterpret their body’s thirst signals as hunger. Before you get something to eat, get a glass of water from the sink and take ten to fifteen minutes before deciding whether to eat or not.
It is imperative to keep your fluids up; don’t wait until you start feeling parched before you drink something. Staying hydrated helps you curb cravings and aids digestion.
A man should drink 10 cups of water per day, while a woman should ingest 8 cups. It is recommended that pregnant and breastfeeding women drink at least one additional cup more than usual. Kids should aim to drink 4-6 cups of liquid each day, depending on how old they are.
During periods of physical activity, particularly in warmer climates such as the recent UK heatwave, it is important to increase the amount of fluids consumed.
12. Drink Water Before Meals
Research has demonstrated that drinking water prior to consuming a meal can lead to feeling fuller, which in turn can reduce calorie intake and lead to successful weight loss.
13. Switch to Low-Calorie Alcohol
Alcohol has no nutritional value and consists of calories that are not beneficial for our bodies. Once we have started to consume alcoholic beverages, it becomes easy to forget about our health and fitness objectives. Due to the inclination to consume a multitude of drinks while in social gatherings, calories can rapidly accumulate, with some cocktails containing a staggering 500 calories in just one glass.
Cut back on calorie consumption by opting for a low-calorie beer (95 calories). Instead of having cocktails, opt for a glass of prosecco (80 calories per serve), a glass of red wine (105 calories per serve), vodka and soda (133 calories) or a gin and tonic (170 calories). For the strong-willed, mocktails are a great alternative.
14. Cut Down on Snacking!
Whenever we consume food, the levels of insulin in the body increase. Insulin, a hormone, ensures that the amount of glucose in the bloodstream stays in check. It additionally directs the body to save fat and stops it from being broken down. Consequently, regular snacking boosts the quantity of insulin in the body, and too many peaks of insulin during a single day can bring about fresh fat cells developing.
Limit snacking to avoid this. Choose high-protein and low-GI foods as snacks if you are feeling hungry in order to stay satiated for a longer period of time.
15. Control Your Portions!
Portion control is crucial for weight management. I stay away from buffets because the bigger selection increases the likelihood that I’ll consume too much food.
When eating in a restaurant, do not order food items that are meant to be shared and only consume what you have asked for. At gatherings, it can be inviting to participate in communal dishes or to also have a taste of your fellow’s dish, but if you only eat what you have requested, you have greater oversight of the amount of food you’re eating.
Control your portions at home by weighing your foods.
16. Eat on Smaller Dishes
Having plates that are bigger can often encourage us to have bigger servings of food, which tends to result in us consuming more.
In general, many people believe that a substantial meal requires them to have a packed plate.
The solution is quite simple- eat on smaller plates. Studies indicate that individuals usually consume about 20% fewer calories when they serve their food on smaller dishes.
Once you’re done, give yourself some time to decide if you need to do more.
17. Swap Cooking Oils for Low-Calorie Cooking Spray
We can often achieve excellent results with low-calorie spray oils like 1-calorie cooking spray instead of using large quantities of fat or oil when preparing meals.
18. Swap Out That Butter!
A teaspoon of butter contains 102 calories and 14 grams of fat, making it a high-calorie food. Try using low-fat alternatives like Lurpak Light (40 calories per tsp), olive oil (40 calories per tsp), a one-fifth portion of avocado (50 calories), or reduced-fat cream cheese.
19. Remove Animal Skin
Regardless of what food it is–chicken, turkey, or pig skin–consuming the skin of the animals will add extra calories to your diet. For example, a skinless chicken breast is 284 calories. Including the chicken’s skin would add 386 calories in total. Remove the skin before consuming to cut calories.
20. Cut Off Visible Fat from Meats
It can be the top choice; removing the fat usually eliminates the taste. But although they may be delicious, they are packed with calories, so you can cut down on the number of calories you are taking in by removing the visible fat. Ensure that all visible fat is removed prior to cooking in order to prevent saturation of the meat with its flavorful juices. And we wouldn’t want that…
21. Re-Think Sauces
Adding ketchup and mayonnaise to your meals can lead to an increase in calories, with one tablespoon of mayo alone containing ninety-four calories. Reduce the number of sauces you take in to reduce the number of calories you are consuming or select a healthier variation: Hellmans’ Light Mayonnaise has 35 calories per tablespoon; Sriracha sauce has between 0-2 calories per tablespoon; Tabasco sauce has between 0-2 calories per tablespoon.
A lot of companies, like My Protein and MySkinnyFoodCo, have begun selling no-calorie and low-calorie condiments, allowing you to still savor your beloved sauces with dishes.
22. Switch to Milk Alternatives
One cup of cow’s milk can provide up to 160 calories, which is a high caloric amount. To cut calories, try switching to milk alternatives:
- Soy Milk- 70 calories per cup
- Almond milk- 40 calories per cup
- Oat milk- 50 calories per cup.
Using non-caloric milk alternatives can help you keep track of the caloric intake of your tea and coffee.
23. Be Careful How You’re Enjoying Your Coffee
Black coffee on its own is zero calories. By altering what we mix into our americano, a beverage with no calories can become a salted caramel mocha with 570 calories.
Drink your coffee without any whipped cream or chocolate sprinkles; don’t add sugar; don’t include any vanilla or hazelnut syrup, either. Keep your coffee simple. If you don’t want a plain black coffee, you have the option of selecting a skinny vanilla latte that has 100 calories or a cappuccino at 120 calories. Ask your barista for low-calorie coffee options.