By now we all know that we need to be in a calorie deficit to lose weight, am I right ladies? It’s made to sound so simple; you need to eat fewer calories than you burn. But, I bet at one time or another, you’ve all felt like you’ve tried everything and you just can’t cut down your calorie intake anymore than you already are.
If you find yourself agreeing with the above, then stick around because we sure have some great tips for you.
The 15 clever tricks for cutting calories will have you reducing your calorie intake, without cutting out all of the joy and still allow you to eat your favorite foods.
Counting and taking note of the calories you consume is the easiest way to know exactly how much you’re eating and where the opportunities are for you to cut down.
We know that previously, tracking your calories has been a time-consuming chore, but now there are so many apps to make it quicker, easily fitting into your everyday life.
2. Pay attention to food labels
Not all of the easy, on the go food is unhealthy; In saying this, there may be hidden sugars, fats, preservatives and processed foods.
However, if you pay attention and read the food labels, it’ll be much easier to understand how many calories you’re consuming and what you’re actually eating, as well as how many portions/servings the item is.
3. Keep the junk food out of the house
Now ladies, how many of us can resist those chips or cookies once they’re in our kitchen cabinets? Once they’re in there, it’s difficult and sometimes impossible to not scoff the whole bag. Hold it there though… what if we’d never bought it? If it’s not in the kitchen, the likelihood is, you wouldn’t even be thinking about it.
When you keep those types of food within easy reach, it’s too easy to raid the cabinets when you’re stressed or bored. Help yourself out and resist that temptation by not having them in your house in the first place.
4. Don’t waste calories on drinks
A 16-ounce (475ml) bottle of Coke has 44 grams of sugar and is nearly 200 calories. Drinks, especially sugary drinks like sodas, tend to be forgotten about as a source of daily calories. Plus, they have links to obesity and type 2 diabetes. If you’re wanting to cut calories, using 200 of them on a coke seems pretty wasteful doesn’t it?
5. Limit sugar in your coffee
On the topic of drinks; whilst tea and coffee are healthy and low in calories, they start to rack up once you start adding sugar. Every teaspoon (approx 4 grams) of sugar is 16 calories. I know it may sound like a pathetic amount, but each day that can really start to add up, especially if you’re a coffee drinker.
6. Cook for yourself
Life is so busy and we know at the end of a long day, the last thing you want to do is stand in the kitchen and cook a fresh dinner. But when you buy food prepared by someone else, even meals that’re seemingly a healthy or low-calorie option, will contain more calories.
Also Read: Mediterranean and Dash Diets – what’s it all about?
These meals can also contain hidden sugars, fats, and processed foods. Preparing your own meals allows you to know exactly what you’re eating and have far more control over your calorie intake.
7. Cut back on condiments
Now, were you aware that adding sauces like mayo or ketchup to your food could add more calories than you realize? For example, one tablespoon (15ml) of mayo is 57 calories.
Perhaps try using less sauce or swapping to a low-fat alternative to reduce the number of calories.
8. Eat from a smaller plate
Would you be shocked to know that the average dinner plate is now 44% larger than they were back in the 1980s? When we eat from larger plates, we tend to fill those plates with food, which then leads to overeating.
By opting for a smaller plate, you can reduce overeating and control your portions.
9. Stay away from the bread basket
When you go out to eat at a restaurant, it can be so tempting to reach for the bread basket before your meal arrives. However, this could be adding hundreds of calories to your meal, particularly if you’re eating multiple pieces of bread with butter.
You could even send the bread basket back to avoid temptation and overeating.
10. Have smaller desserts and sweets
I know that we all fancy something sweet from time to time. When you do, opt for a smaller container instead of selecting a larger container and taking a portion from it.
For instance, many brands of ice cream come in small and sharing sizes, and if you choose a sharing size, you’re more likely to overeat by giving yourself more, than if you go for a smaller tub as there is a limit.
11. Concentrate on your meals and eat slowly
Taking your time with your meals and chewing slower may help you to feel full quicker as it gives your brain more time to realize what’s going on. This then means you’ll likely be eating less. If you tend to eat meals on the go or in a rush, try placing your cutlery down between mouthfuls or counting your chews.
Also Read: Bloating – how to stop it
Additionally, if you’re distracted and watching tv or sitting at your computer working whilst you’re eating, you’re more likely to overeat as you’re focussing on something else.
12. Fill your meals with vegetables
It’s estimated that a shocking 87% of Americans don’t eat the recommended amount of vegetables each day. Get more into your diet by filling half of your dinner plate with vegetables, and cut back on higher-calorie foods in the process.
13. Get protein in every meal
Increasing your protein intake and eating protein with every meal is considered helpful for weight loss. This is because protein fills you up and keeps you feeling fuller for longer.
Also Read: Five belly toning exercises to do after losing weight
So ladies, make sure you’re including high-protein food with every meal.
14. Drink water before eating
Drinking a glass of water before a meal can increase satisfaction and lower the number of calories you consume. One study showed that drinking a liter of water before a meal reduced calorie intake by approximately 13%.
15. Go for low-calorie alcoholic drinks
There are so many people that are careful all week long about what they eat and then the weekend comes and they drink far too much, completely sabotaging their efforts. Instead, limit your alcohol intake and choose clear alcohols with low-calorie mixers over cocktails, wine and beer.
Ready to feel your best?
With the above tips, you’ll be well on your way to cutting calories with ease! But if you need a little extra support, have you thought about how Zotrim could help?
Our 100% natural and clinically proven appetite suppressant works to control hunger and cravings, so you can resist snacking and get ready to feel your best!