If you are attempting to lose weight, reducing the amount of calories that you consume a day is crucial. While exercising burns calories, it is still important to limit the amount of calories that you intake per day in order to maximize your results. With a little bit of knowledge of cooking and shopping as well as a reduction in the amount of food you eat, you can drastically reduce your calorie intake and maintain healthy weight-loss.
Determine Your Caloric Reduction
Every pound of fat within your body represents 3,500 calories that you consumed at some point and time and was not burned off. By consuming 500 less calories per day, this can lead to 3,500 calories per week or one pound down. With this information, you can begin setting goals as to how many calories you want to consume a day while keeping up with healthy eating habits. Keep close track of the foods that you eat each day in order to make sure that you don’t consume more calories than you set out too.
Follow A Balanced Diet
A balanced diet is one of the most important aspects of reducing caloric intake. The ideal diet plan will consist of small portioned meals and various snacks throughout the day. According to the Institute of Medicine, of the calories that you eat, 45 to 65 should come from carbohydrates, 20 to 25 should come from fat and 10 to 35 percent should come from protein. Incorporate lots of whole-grain foods and many fruits and vegetables into your diet. By feeding your body all of the essential nutrients, it will be better at metabolizing the food you eat, which will burn more calories throughout the day.
Don’t Drink Calories
Most people make the common mistake of drinking their calories. A typical can of soda contains 136 calories while a glass of fruit juice has about 192. A single cup of these sugary drinks every day for a week can lead up to an extra pound per week. If you regularly drink sweetened ice tea, soda or juice throughout the day, switching to water may be all that you need to do in order to decrease your calorie intake as it can reduce your intake of calories by 450, that is almost a pound per week!
Use Spices Instead of Sauces
Everyone looks for ways to add a little bit of extra flavor and pizazz to their meals. Instead of choosing a sauce that is full of fat and calories, chose a spice! Spices offer all of the mouthwatering flavor that sauce does without all of the unnecessary calories and unhealthy sugars. Many supermarkets also offer low-calories spices as well.
Eat More Fiber
Fiber adds lots of weight and bulk to your meals that is going to fill you up faster so you eat less. Fiber expands in your stomach so there is little room for anymore food. It also slows down digestions. This will all help you to reduce your calorie intake easily. Foods that are rich in fiber include spinach, flax seed and whole grain pastas.
Eat At Home
As tempting as it may be to stop at your favorite fast food restaurant, their meals are loaded with hidden and unnecessary calories as they have the tendency to use sauces, dresses liberally which packs on hundreds of calories. By preparing your food at home, you have complete control of all of the calories that you consume.
Bake, Broil, Grill
The way that you chose to prepare your meals can have a dramatic impact on your overall calorie intake. Cooking methods such as frying will work against any weight loss goals that you may have. Opt for healthier cooking methods such as baking, broiling and grilling because these methods have the ability to even remove calories!
Once your body begins to adjust to the new number of calories that you’re consuming, you won’t only feel healthier but you will finally begin to see the results that you have been working so hard to achieve.