If you’re looking to lose fat by cutting back on your calorie intake, you’ve come to the right place. You probably know that cutting back on your calorie intake can be done in numerous ways – however, the only way to get lasting results and really change your lifestyle is to use the most sustainable methods for cutting back.
Here, we’ll discuss the healthiest, most sustainable methods of cutting back on your calories:
Eat More Filling Foods
Start by making sure that the foods you’re eating are actually filling you up. If you’re eating foods like bread, crackers, biscuits, and carbs that the body tends to digest quickly, you’ll be hungry again in no time. Sometimes you may be able to stay within your calorie limit, and that’s fine, but other times you’ll likely struggle.
Filling foods include different types of protein and vegetables. Getting in plenty of protein pretty much turns your body into a fat burning machine, and you’ll feel fuller for so much longer. You can avoid piling your plate high with vegetables too, without really consuming many calories. Of course, some vegetables are higher in calories and carbs than others, but for the most part, you can eat as many as you like.
Remember, however, the same can’t be said for fruit. It’s healthy, but too much of it will really bump up your carbs, sugar, and calorie intake. Berries are the best low carb, low calorie fruit.
Eat Volume Foods
Eat foods that are as voluminous as possible, like vegetables, as they fill up the stomach and make it harder to overeat. There are a few hacks you can use to make regular meals more filling too. You can add a scoop of protein powder to your oats for example, and you could even grate in some cauliflower! You can’t taste it and it makes you feel like you’re eating a much bigger bowl.
Suppress Your Appetite The Healthy Way
If you want to stop yourself from feeling hungry all the time, you need to make sure you’re doing it the right way. Whatever you do, make sure you avoid dangerous pills and teas that don’t really work and can mess up your body in the long run. Instead, try natural methods that really work. Making sure you drink plenty of water is simple but effective. You should be getting around 2.5-3 liters per day. Drink a large cup before a meal, and even after a meal. You’ll ensure that you’re full up and that your body isn’t confusing thirst with hunger, as it often does.
Another great way to suppress the appetite? Coffee. Drinking regular coffee in the day and even some decaffeinated coffee at night can help you to feel fuller for longer. Sites like AssociatedCoffee.com can help you to ensure you never run out!
Exercise For A Bigger Deficit
Rather than eating less food, you can make your calorie intake lower by working out. However, you won’t get the results you want if you’re simply exercising and eating junk. It just doesn’t work like that! You still need to keep up healthy eating habits. Weight training is best for burning calories and fat and shaping the body, as your body continues to burn calories for hours once you’re finished. The more muscle you have, the more calories the body tends to burn, too. When you do cardio, you stop burning as soon as you stop. It can be a good way to assist your fat burning on top of weight and resistance training, but you shouldn’t be doing it alone.
Swap Out Your Condiments
You can still have sauces, but you should swap out your condiments for lighter options. Light mayo and sugar-free ketchup, for example, will help you to cut your calorie intake right down. Just make sure you don’t go crazy and still stay in control of your portion sizes when it comes to sauce. Even a small amount of mayo can really bump up your calories.
Go For The Lighter Options
Whether you’re looking for cheese, yogurt, or something else, go for the lighter options. The lighter options often taste very similar and contain fewer calories. You don’t have to give up the foods you love, you just need to be smart.
Track Your Foods/Macros/Calories
Don’t just leave this to chance. Track your foods with an app and you’ll give yourself a much better chance of making progress. You can track your calories, but a more advanced method is tracking your macros. This means paying attention to the protein, fat, and carb grams you take in to ensure you’re getting enough protein and meeting your goals. You can use apps like Myfitnesspal and Lifesum to help you. You might be surprised at how off-balance your diet is currently.
Avoid Sugar In Tea And Coffee
Avoid putting sugar and milk in your tea and coffee if you can. Drinking your calories in any form is a quick way to bump up your calorie intake! Most people don’t count calories in drinks, and this can be a big mistake.
Watch Your Oils
Cooking with oils isn’t necessarily bad, but using too much of the stuff is. Use an oil spray or a spoonful of coconut oil for optimal health. Just make sure you use any oil in moderation to avoid adding hundreds of unnecessary calories. You can also switch to oven baking and grilling foods over frying, as these methods are often healthier.
Don’t Let Yourself Get Starving
If you allow yourself to get too hungry, you’re going to end up binging. It doesn’t matter how strong your resolve is, once you let yourself get ravenously hungry, you’re going to eat anything and everything in site. Eat at regular intervals to stop yourself from getting hungry – say once every three hours. Different things work for different people though – some people prefer to have just two large meals per day!
Get Plenty Of Sleep
If you’re running low on sleep, you’re going to feel hungrier. That’s just the way the body works! Get more sleep and get your hunger under control – your body will burn fat more efficiently too!