A guaranteed way to lose weight is to cut back on calories and reduce the amount of food that you eat throughout the day. Consuming fewer calories than are burned by the body through physical activity and exercise is actually the only way to lose weight.
Physical inactivity and a poor diet along with weight gain increase the incidences of diseases, heart disease, diabetes, gout, high blood pressure and stroke especially in people over the age of forty.
The difficult part of weight loss is finding a way to cut back on calories consumed while still feeling satisfied. Here are 5 simple ways to cut calories and increase fat loss.
5 Simple Ways To Cut Back On Calories
1. Identify Cravings
Identifying cravings and situations which cause the cravings, is a good step toward to cut back on calories. Often, when you crave a specific type of food, hormones are the reason. Fluctuations of hormones during menstruation, menopause and pregnancy can contribute to over-eating. If you’re aware of these fluctuations, it is easier to avoid the issue of eating too much. Cravings can also come from an imbalance in blood sugar. Leaving several hours between meals and not allowing for snacks can cause the blood sugar to drop dramatically. This causes feelings of nausea or extreme hunger in most people. Those feelings often lead to eating foods that are calorie-dense or “comfort foods.”
2. Eat A Regular Intervals
Eating at regular intervals and choosing foods that are high in fiber can help to reduce your total food intake. High-fiber foods like fresh fruits and vegetables tend to make you feel full without adding a large amount of fat and calories to your diet. Eating three healthy and balanced meals and three snacks throughout the day helps to regulate blood sugar. Without severe dips in blood sugar levels, you’re much less likely to overeat.
3. Choose The Right Foods
Choosing the correct foods is also an easy way to cut calories. Eating whole-grain breads, lean meats, vegetables and fruits will provide the body with complete nutrition while reducing excess calories. If the food that is eaten is limited to only these choices, total food intake will be reduced greatly. Limiting the choices of food that that you have in your cupboards is a good way to reduce intake as well. The best way to control consumption of sugar is to not buy products that contain sugar. If the high sugar foods are not on hand to eat, you can’t eat them!
4. Use Smaller Plates
Using smaller plates and bowls when serving meals is an excellent way to cut back on calories. Meals look much larger when served on smaller plates, which fools the body into believing that a large meal has been eaten. Changing the sizes of individual food group portions is also a good trick. Doubling the portion of vegetables while halving the portion of meat served at a meal, will greatly reduce calorie and fat consumption. Drinking a full glass of water prior to eating any type of food is is one of the most simple ways to reduce calories. Water fills empty space in the stomach and leaves less space for high calorie solid foods.
5. Be Patient
The average adult male requires approximately 2000 to 2200 calories per day and an adult female requires approximately 1800 calories per day. The age, sex, physical condition and size of a person influences this number greatly. The weight you want to lose probably has taken some time to accumulate and it’s not going to disappear in a few days. Adding exercise to the equation will only increase the amount of weight lost during this process. As long as the body burns more calories than are consumed, weight loss will occur. This is actually the only way that any weight loss ever occurs.
Cut Back On Calories The Easy Way
The problem with most diets is that they do not deliver all of the nutritional goodness that your body needs. Take a hard look at your diet and workout plan as well as your calorie-tracking system to ensure everything is on the right track. Take advantage of apps like My Food Diary. This highly-acclaimed food database contains over 100,000 foods to improve your diet and the exercise log can calculate calories burned for over 700 activities to help you achieve your weight loss goal.