Many falsely believe that weight loss is complex and too difficult. The truth is, all a person needs to do to get fit and lose the extra flab is consume fewer calories than what the body burns regularly.
However, this is easier said than done, and it is quite unrealistic to under-eat or purchase diet pills for a longer period.
In this article, you will find out what are the best ways to get calories under control and how to get one step closer to the body of your dreams without severely restricting yourself.
1. Count Calories
The best way to make sure you do not over exceed the daily recommended amount of calories for your age, sex and fitness levels is by counting them. Firstly, find out how many calories experts recommend you consume to lose weight, maintain or build muscle mass.
This process is quite simple, and there are many free apps on the web which are of great help. Next, download an online food diary and log in all of your snacks and meals for the day.
If you do not have access to the internet, then a simple notebook and pen will work just as well. At the end of the day, sum up all the calories you have consumed and see where you are at.
2. Avoid Liquid Calories
One of the simplest ways to add extra calories is by consuming liquids which are full of sugar and processed ingredients. For example, many believe that Coke and other fizzy drinks do not count when fat-loss is in the question.
However, not only do sugar-sweetened drinks contribute to type 2 diabetes and other diseases, but they are also calorie bombs.
For instance, a serving of Coke gives you a whopping 200 calories, of which 44 grams is pure sugar. Instead, try to cut back on drinks and go for plain, purified water. If you want to spice things up, then add a lemon or lime wedge or flavor your water with veggies such as cucumbers or mint.
3. Cook Your Food and Meal Prep
Even though fast-food restaurants and take-outs are quick and convenient options for people who are short on time, they are expensive and fattening. Instead of buying a greasy burger and french fries, purchase the ingredients in the store and cook your food at home.
This way, you will be able to know exactly what goes into your meals and you will have more control over the portion size.
If you are truly a busy bee, then meal prep is a lifesaver. Companies such as My Fitness Kitchn provide delicious and healthy meals for individuals who want to be more mindful of what they put into their bodies.
Whether the goal is to lose weight, maintain or build muscle, meal prep is the way to go.
4. Smaller Plates and Taller Glasses
Frequently, we can trick ourselves by thinking we are consuming more food, whereas we are cutting our portions in half. The cleverest way to do this is by putting our meals on to smaller plates and stocking up on colorful veggies and fruits.
By visually tricking our brain, we can eat less but still feel satisfied.
Also, consider drinking wine or other beverages out of taller and slimmer glasses; this way you will drink less, but still feel good about it.
5. Be Mindful of Dressings and Sauces
Sometimes it is nice to go out and enjoy a fancy meal in your favorite restaurant. However, the meals which are usually served in restaurants come with different ingredients such as sauces and dressings.
For example, did you know that a seemingly innocent bowl of salad can be extremely high in calories, just because it is drowning in calorie-dense dressing?
If weight loss is your goal, then the best thing to do is to order dressings on the side. Hence, if you prefer dressing on the salad then you are in full control of how much you are putting on your meal. Also, keep a close eye on sauces and condiments such as mayo or ketchup.
A single serving of mayonnaise on your meal (which comes up to one tablespoon) can add an unnecessary 57 calories. If you truly cannot reduce the amount of sauce you are putting on your food, then consider going for the light versions.
For example, light mayo contains fewer calories than its traditional counterpart, but it tastes almost the same.
Concluding Thoughts – Healthy Eating 101
In summary, the best way to lose weight and look good all year long is by staying mindful of the calories consumed and burned. Of course, remember to not stress out too much and forgive yourself if you went overboard with the sweets this weekend.
Consistency and hard work is the key to healthy weight loss!