It’s quite simple. To lose weight and keep it off, you need to burn more calories than what you consume. However, let’s face it, applying this formula to your day-to-day life isn’t straightforward at all. Many of our favourite foods are packed with more calories than you realise, so if you’re ready to start a health kick and want to see results, it’s time to cut down on your calories.
You may not have a clue where to start when it comes to cutting calories. Thankfully, we have you covered. Here are some easy ways to lower your calorie intake, and in some instances, without even noticing!
Use Low-Calorie Condiments
Condiments, condiments, condiments. We can’t get enough of them! Whether it’s Heinz ketchup, mayonnaise, or salad dressing, you may not be aware of how many calories are in them. Even if you only put a drop on your plate, you’re still consuming empty calories. The best place to start is by using low-calorie condiments. These include mustard, salsa, and low sugar ketchup. Making a simple change like this can be a great way to lose weight.
Increase Your Protein
Protein is fantastic for keeping you feeling fuller for longer. This stops you from snacking and going overboard! Some examples of protein food include chicken, beef, fish, and eggs. Dairy products like milk and yoghurt contain protein too, but be mindful of how much you have, especially for those who drink full-fat milk. There are meal replacement shakes from Shake That Weight that are packed with protein too. You can learn more here about the shakes they sell. Just be aware that meal replacement shakes shouldn’t be a long-term solution. Instead, they should be consumed as part of a healthy, balanced diet.
Avoid Added Sugars
We’re a nation of tea and coffee lovers. Just right now, there will be millions of us brewing our kettles. And what comes with that is sugar! Lots of us like to add a bit of sweetness to our drinks, but even a teaspoon of sugar contains 20 calories, with a tablespoon containing 60. This may not sound like much, but it will soon add up, especially if you have many brews throughout the day. One great change you can make today is to forego sugar in your tea or coffee. It may be hard at first, but we promise you, it’ll be worth it!
Ditch Fizzy Drinks
In 2020, a staggering 13.52 billion litres of soft drinks were consumed up and down the UK. It’s safe to say we’re fans of fizzy drinks, but at what cost to our health? Drinking soft foods rich in sugar is commonly linked with type 2 diabetes, obesity, and weight gain. A can of regular coke contains seven teaspoons of sugar! This means if you drink it daily, it’s terrible news for your teeth and waistline. Fizzy drinks are full of calories too, so it may be time to say goodbye to soft drinks for good to lower your intake.
Control Your Portions
Portion control is something that should be instilled in everyone from a young age. As you get older and make your own choices, you may see no problem in packing your plate with gallons of food. Sure, it may taste fantastic, but there’ll be loads of excess calories you could do without. Now is the time to start controlling your portions. Simple measures like using smaller dinnerware, being selective with your seconds, and avoiding sharing platters when you’re eating out can all help in cutting your calorie intake.
When we’re nice and cosy on the sofa, we don’t think twice about grabbing some snacks to eat. However, when you’re watching a film and eating tons of popcorn, crisps and chocolate, you won’t be aware of how many calories you’re consuming. We’re not saying you should have your hands tied behind your back when chilling out, but try and be mindful of snacking. You can snack less by eating proper meals, spreading your meals out over the day, and planning what you eat in advance.
Eat More Zero-Calorie Foods
Whether it’s mushrooms, cucumber, celery, or cabbage, there are lots of foods that are practically zero in calories. The reason we say practically is because some vegetables have negative calories. This means that they’re that low in calories. Your body actually burns more calories when you digest them. For instance, a small carton of mushrooms may only be 20 calories, but your body essentially uses 22 calories to burn them off! Incorporate these kinds of foods onto your plate, and you’ll find it much easier to cut back on calories.
We’re not going to say it will be a walk in the park when cutting calories. But, if you try out any of the above and stick at it, this should help lose weight and keep it off for good.