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 run.
Here are 8-simple but highly effective ways to cut calories and lose-weight.
1.Don’t drink your calories
Drinks can be a forgotten source of calories in your diet. Sugar-sweetened drinks, such as soda, are also linked to obesity and type-2 diabetes. A single 16-ounce bottle of Coke packs nearly 200-calories and 44-grams of sugar.
One study suggests that drinking a lot of sugar-sweetened beverages not only adds many unnecessary calories to your diet but may also increase your hunger later on.
2.Don’t add sugar to tea and coffee
Tea and coffee are healthy, low-calorie drinks, but spooning in just 1 teaspoon (4-grams) of sugar adds around 16-calories to your drink.
Though this may not sound like much, the calories in a few cups or glasses of sugar-sweetened tea a day can add up.
3.Cook your own food
When you buy food prepared by someone else, you don’t always know what’s in it. Even meals you think are healthy or low-calorie can contain hidden sugars and fats, bumping up their calorie-content. Cooking your own meals gives you better control over the number of calories you eat.
4.Don’t keep junk food in the house
If you keep junk food within easy reach, it’s much easier to eat. It can be especially problematic if you tend to eat when you’re stressed or bored. To stop the urge to reach for unhealthy snacks, keep them out of the house.
5.Bulk up meals with vegetables
Most people don’t eat enough vegetables. Filling half your plate with vegetables is an excellent way to increase your vegetable intake while cutting back on higher-calorie foods.
6.Eat your meals slowly
Taking your time with a meal and chewing slowly may help you feel full more quickly, which can help you eat-less
If you’re prone to eating in a rush, try putting your knife and fork down between mouthfuls or counting the number of times you chew your food.
7.Include protein at every meal
Eating more protein is considered a useful tool for weight loss and maintenance. One reason for this is that protein can fill you up more than other nutrients, and feeling full can stop you from overeating. To get these benefits, try including a high-protein food with most of your meals
8.Try intermittent fasting
Intermittent fasting is a popular weight-loss method that can help you cut calories. This approach to dieting works by cycling your eating patterns between periods of fasting and eating. It’s very effective for weight-loss, as it makes it easier to reduce the number of calories you eat over time There are many different ways to do intermittent-fasting, so it’s easy to find a method that works for you.
These tips provide easy ways to cut out those extra calories, get the needle on your scales to budge, and make real progress toward your weight goals.