looking for simple yet effective strategies to reduce your calorie intake without sacrificing flavor or feeling overwhelmed? If yes, you are at the right place. This article will share practical tips and insights to help you make healthier choices and effortlessly cut calories from your daily meals. Whether you are aiming for weight management or simply seeking a healthier lifestyle, these easy-to-implement suggestions will empower you to change your eating habits positively.
So, let us dive in and explore a few effortless ways you can cut calories from your everyday diet!
Tips to cut down calories
The world today is addicted to screens, and everyone, including kids, is now leading a very sedentary lifestyle. In simple terms, more than 50% of the population does little to no physical activities. Hence, they cannot burn more calories than their basal metabolic rate of BMI.
You might say you eat less than 1500 calories daily; however, if you start tracking your food intake, it shows a calorie surplus. So, we are eating more calories than we are spending via exercise or physical activities.
Reducing calorie intake is necessary, especially when you want to lose weight or see a health improvement overall.
Never drink the calories
You are drinking calories if you are used to reaching out to soups or juices. Solid foods like vegetables and fruits keep us full for a long time. Vegetables and fruits are high in fiber and help with easy digestion of food. However, juices or smoothie bowls add to the calorie count and increase the appetite. This way, you tend to overeat and gain weight instead of losing. So, avoid drinking calories; you will start seeing a change when you step on that weighing scale next time.
Make use of smaller bowls and plates
As per a recent study, people in this generation eat larger meals when compared to those from the 70s and 80s. To make sure you eat less, try eating on smaller plates. If you serve at a buffet, use a bowl or a dessert plate. This way, you can easily cut down on excess and prevent overeating. The tip is practical and has worked wonders for many.
Eat by chewing well and slowly
Do you know a human brain takes at least 20 minutes to know you are full and send a signal? This is one of the many reasons why fast eaters often overeat. Those who eat slowly give time to understand that they are full and send out the signals. So, they eat less and consume lesser calories. Try this tip and see the change for yourself.
Never fill your plate or bowl to the brim. Always be mindful of the serving size and try to serve smaller portions. Experts often suggest serving just a quarter of what we can eat.
Consume protein-rich meals
If the diet you follow lacks protein, you will feel hungry in no time, and you might even have cravings for snacks. This again leads to overeating and consuming more calories than needed. Hence, include protein in your meals, especially at breakfast and lunch.
Read those food labels
If you must buy packed food due to the unavailability of fresh food, learn to read the labels. You must understand the ingredients before you cook and consume the same. You must avoid the packed foods that have high sugar or salt content or any of their alternatives. Avoid those that are high in vegetable oils as well.
Start a food diary
To stop overeating and reduce calorie intake, you must track what you eat and drink. So, maintain a food diary and write down what and when you eat. A food diary helps with mindful eating and will help you eliminate eating habits formed due to emotional imbalance, stress, and boredom.
Get half the food packed to take home when you are eating out
Most restaurants or fast-food centers serve a standard portion of your ordered dish. The serving size is often more than what we can eat. So, people who often eat out tend to overeat and thus take in more calories than needed. One of the best ways to avoid it is to share the dish with your friends or family accompanying you. In cases where you cannot share, make sure to get half of it packed and carry it home (please do not eat it after you take it home).
Limit those toppings
We often prefer eating a salad as it is less in calories. But did you ever try eating a salad for a long time and have yet to lose weight as expected? Salads are colorful and filled with the goodness of fresh greens and veggies. These keep us full for long and prevent overeating. However, the dressings and the extra unnecessary toppings add up to many calories. This will reduce your chance of losing weight.
So, the next time you get your favorite salad, cut down the toppings and dressing by half.
Include good fats
Good fats are as essential as carbs and proteins. Including a few good fats in your everyday diet can help you reduce calorie intake. For example, you can include nuts instead of chocolate. Such small changes can also curb sugar cravings.
Cheat your cheat day
Most of us have a cheat day when we diet. This is when you cheat the cheat day by eating a nutritionally rich meal before going to eat out. By doing so, you will not eat much and can avoid overeating, thus reducing calories.
Get some good sleep
Other than a physically active lifestyle and balanced diet, it is important to get a good “goodnight sleep”. Those who suffer from sleep disorders often crave fatty or sugary foods. People who sleep well are very mindful of what they eat. Stick to a sleep schedule and see the difference for yourself.
What do you think about the cut calories tips we shared? If you are an expert or have some tips that you follow, do leave a comment and let us know. We would love to hear from you.