35 easy ways to cut a lot of calories

To lose weight, you need to eat fewer calories than you burn.

However, reducing the amount of food you eat can be difficult in the long term.

Here are 35 simple but highly effective ways to reduce many calories and lose weight.

1. Count your calories

One way to make sure you do not eat too many calories is to count them.

In the past, the calorie registry consumed a lot of time. However, modern telephone applications have made tracking what you eat (1) faster and easier than ever.

Some applications, such as Noom Coach, also offer daily lifestyle tips to help you stay motivated. This may be more useful than simply recording your intake as it may help you form long-term healthy habits (2, 3, 4).

This article here lists the top 5 calorie counters and nutrition trackers.

2. Use less sauce

Adding ketchup or mayonnaise to your meal can add more calories than you think. In fact, only 1 tablespoon of mayonnaise will add an additional 57 calories to your meal (5).

If you use a lot of salsa, try eating a little less (or do not use it at all) to reduce the amount of calories you are eating.

3. Do not drink your calories

Drinks can be a forgotten source of calories in your diet.

Beverages sweetened with sugar, such as sodas, are high in calories. They are also related to obesity and the development of type 2 diabetes (6, 7).

A single 16-ounce bottle of Coca-Cola (half a liter) can contain almost 200 calories, including 44 grams of sugar (8).

One study suggests that taking many sugar-sweetened beverages not only adds many unnecessary calories to your diet, but may also increase your hunger later (9).

You may also want to reduce other drinks that are high in sugar and calories. These include fruit juices and sugary smoothies, some commercially produced coffees and alcohol.

4. Do not add sugar to tea and coffee

Tea and coffee are healthy, low-calorie drinks.

However, adding just one teaspoon of sugar adds about 16 calories to your drink.

While this may seem small, the calories in a few cups or glasses of tea sweetened with sugar a day can add up.

5. cook your own food

When you buy food prepared by someone else, you do not always know what it contains.

Even foods that you think are healthy or low in calories may contain sugars and hidden fats, increasing your calorie content.

Cooking your own food will give you better control over how many calories you are eating.

6. Do not keep junk food in the house

If you keep junk food close at hand, it's much easier to eat.

It can be especially problematic if you are the type of person who eats when you are stressed or bored.

To keep it from reaching unhealthy snacks, keep them out of the house.

7. Use smaller plates

Today's dinner dishes are, on average, approximately 44% larger than in the 1980s (10).

Interestingly, larger dishes have been linked to larger portions, which means that people are more likely to overeat (11,12, 13, 14, 15).

In fact, one study found that, in a buffet, people with larger plates ate 45% more food than those who used the smaller dish size (16).

Choosing a smaller plate is a simple trick that could keep the size of your portions on the track and avoid overeating.

8. Bulk up meals with vegetables

Most people do not eat enough vegetables.

In fact, it is estimated that about 87% of people in the United States do not eat the recommended amount (17).

Filling half of your plate with vegetables is an excellent way to increase your vegetable intake while reducing high-calorie foods.

9. Drink water before your meal

Drinking water before a meal can help you feel more satisfied, which causes you to eat fewer calories (18, 19, 20, 21).

As an example, one study found that drinking only 2 cups (500 ml) of water before a meal reduced calorie intake by about 13% (22).

Drinking water may also help you lose weight (23, 24).

10. Have a low-calorie starter

Studies show that choosing a low-calorie starter, such as soup or salad, can prevent you from overeating (25, 26).

In fact, one study found that eating soup before a main meal could reduce the total number of calories consumed by up to 20% (27).

11. Eat your meals slowly

Taking time for a meal and chewing slowly can help you feel satisfied more quickly. This can help you eat less (28, 29, 30, 31, 32).

If you are prone to eating hastily, try putting the knife and fork between the bites or counting the number of times you chew your food.

12. Order high-calorie dressings on the side

Sometimes, even healthy, low-calorie meal options, such as salads, can be deceptively high in calories.

This is especially true when a salad comes with a large amount of high-calorie dressing that is poured over it.

If you like a dressing in your salad, order it on the side so you can control the amount you are using.

13. Look at the size of your portion

Faced with large amounts of food, people are more likely to overeat (14, 33).

This is a problem faced by people in the "all you can eat" buffets, where it is easy to eat much more than you intended.

To avoid overeating, you can try weighing and measuring your portions, or use smaller plates, as suggested above.

14. Eat without distractions

The environment plays a very important role in the number of people who eat every day.

Studies show that if you get distracted while eating, you are much more likely to eat too much, even at later meals (34).

In fact, a recent review found that people who were distracted while eating consumed 30% more snacks than those who were aware of their food (31).

Unhealthy distractions while eating include watching TV, reading a book, using your cell phone or sitting in front of your computer.

15. Do not clean your plate

Most people are conditioned to eat everything that is put before them.

However, you do not need to eat all the food on your plate if you are not hungry.

Instead, try to eat carefully.

This means paying attention to what you are doing and how you feel. With this awareness, you can eat only until you are full and not eat until you have cleaned your plate (35, 36).

16. Eat Mini Versions of Sweets and Desserts

Many of the popular brands of ice cream and chocolate come in small sizes for children, as well as in full-size versions.

If you want a sweet treat, choosing a smaller version of your favorite dessert can give you the solution you want and save you a lot of calories.

If you are going out to eat, cut your portion by sharing your dessert with a friend.

17. Take half home when you go out to eat

Restaurants often serve huge portions that contain many more calories than you need in a single session.

To avoid eating too much, ask your server to wrap half of your food before it is served, so you can take it home.

Alternatively, you can share with a friend.

One study found that people who successfully maintained weight loss often shared food or ordered half portions when they ate outside (37).

18. Eat with your non-dominant hand

This may seem a little uncomfortable, but if you are prone to eating fast, eating with your non-dominant hand might be useful.

Eating with the "wrong" hand will slow it down, so you eat less.

19. Include protein in each meal

Eating more protein is considered a useful tool for weight loss and maintenance.

One reason for this is that the protein can fill you more than other nutrients, and feeling full can prevent you from overeating.

To get these benefits, try to include a high-protein food with most of your meals (38).

20. Do not touch the bread basket

When you're hungry, it's very easy to get snacks before dinner at a restaurant.

However, this habit can add hundreds of calories to your meal, especially if you are eating pieces of bread and butter.

Return the bread basket to avoid eating many calories before your main meal arrives.

21. Ask for two appetizers

Excessively large portions are the main reason why people end up overeating (14, 33).

If you go out to eat and know that a restaurant serves large portions, you can avoid the temptation by ordering two appetizers instead of an appetizer and a main dish.

In this way, you can enjoy two courses without exaggerating.

22. Make healthy exchanges

One way to reduce some calories is to adapt the food you have chosen to eat.

For example, if you are eating a hamburger, removing the bun will save you around 160 calories, perhaps even more if the bun is really large (39).

You can even remove some calories from your sandwich by removing a slice of bread to make your own "open" sandwich, even if it's not on the menu.

Exchange of fries or potatoes for additional vegetables will also boost your vegetable intake by reducing calories (40).

23. Choose low calorie alcoholic beverages

Many people are careful with what they eat during the week, but then they drink excessively on weekends.

Choose clear alcohol with a low-calorie blender with beer, wine or a cocktail. This will help you avoid excess calories from drinks.

24. Do not go big

Sometimes, getting a larger drink or side for only a small increase in price may seem like a better offer.

However, most restaurants already serve large portions of food and drink, so keep the size normal.

25. Skip the extra cheese

Extra cheese is often an option in restaurants.

However, even a single slice of cheese can add about 100 calories to your meal (41).

26. Change your cooking methods

Cooking your own meals is a great way to keep your meals healthy and your calorie intake under control.

However, if you are trying to reduce calories, some cooking methods are better than others.

To reduce the amount of extra calories you are adding to your meal, choose to broil, steam, boil or poach over frying in oil.

27. Choose tomato-based sauces instead of creamy

Creamy sauces not only contain more calories, but also tend to contain fewer vegetables.

If you have an option, choose a tomato-based sauce over a creamy one to get the double benefit of fewer calories and healthier vegetables.

28. Learn to read food labels

Not all convenience foods are not healthy, but many contain hidden fats and sugars.

If you know how to read food labels, it is much easier to detect healthy options. You should also check the number of calories Per portion and what is the serving size, to know how many calories you are actually consuming.

29. Eat whole fruits

Whole fruits contain a lot of fiber, vitamins, minerals and antioxidants, so they are a really healthy addition to your diet.

And, compared to fruit juice, fruits are difficult to consume in excess because they fill you (42, 43).

Whenever possible, choose whole fruits over fruit juice. They are more plentiful and contain more nutrients with fewer calories.

30. Dip Vegetables, Not Chips

If you like to eat sandwiches such as chips and sauces while watching TV but want to reduce calories, simply opt for healthy vegetables.

31. Do not eat your skin

Eating the skin of your meat adds extra calories to your food.

For example, a skinless roasted chicken breast has about 142 calories. The same breast with skin contains 193 calories, or 50 additional calories (44, 45).

32. Skip seconds

If a meal is delicious, you may really be tempted to go back for more.

However, dedicating yourself to the latter can make it difficult to assess how much you have eaten and may end up eating more than you expected.

Go to a reasonable size portion the first time and skip seconds.

33. Choose the thin crust

Pizza is a popular fast food that can be very high in calories.

If you want to enjoy some pizza, minimize calories by choosing a thinner crust and lower calorie ingredients, such as vegetables.

34. Try intermittent fasting

Intermittent fasting is a popular method to lose weight that can help you reduce calories.

This diet approach works by cycling your eating patterns between periods of fasting and feeding periods.

It is very effective to lose weight because it facilitates the reduction of the number of calories consumed over time (46, 47).

There are many different ways to do intermittent fasting. To get all the details about potential health benefits and how to get started, read this article.

35. Get enough sleep

Lack of sleep has been linked to obesity (48).

In fact, people who do not sleep well tend to weigh more than those who rest regularly (49, 50).

One reason is that people who sleep poorly are more likely to be hungrier and eat more calories (51, 52).

If you are trying to reduce calories and lose weight, make sure you always sleep well at night.

The bottom line

Losing weight can be a challenge, partly because it is very easy to consume more calories than you need to feed your body.

These tips provide easy ways to reduce those extra calories, place the needle on your scales to move and actually move towards your weight goals.

Reference: https: //www.healthline.com/nutrition/35-ways-to-cut-calories


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