If you’re trying to lose weight, you know that every little bit counts. And when it comes to cutting calories, there are a lot of simple ways to make a big impact explains Alex Gierbolini.
Here are 10 smart ways to cut calories and lose weight:
1. Drink more:
Cutting calories doesn’t have to mean cutting back on all the foods and drinks you love. In fact, one of the best ways to cut calories is to swap out calorie-dense beverages for water or unsweetened tea and coffee. Not only will this help you cut back on calories, but it can also help to boost your metabolism and keep you hydrated throughout the day.
2. Eat more protein:
Protein is essential for weight loss, as it helps to keep you feeling fuller for longer and provides your body with the nutrients it needs to repair and build muscle. Aim to include protein at every meal, and opt for leaner sources such as chicken, fish, tofu or legumes.
3. Go for whole grains:
Whole grains are a great source of fiber, which can help to keep you feeling full and may also help to regulate your blood sugar levels. Choose whole grain breads and cereals, brown rice and quinoa instead of their refined counterparts says Alex Gierbolini.
4. Watch your portion sizes:
One of the easiest ways to cut calories is to simply eat less food. This doesn’t mean you have to starve yourself, but it does mean being mindful of your portion sizes. When eating out, opt for smaller plates or share a main course with a friend. At home, use measuring cups or spoons to control your portions.
5. Fill up on fiber:
Fiber is another nutrient that helps to keep you feeling full, so aim to include high-fiber foods such as fruits, vegetables, whole grains and legumes in your diet. Soluble fiber in particular has been shown to help with weight loss by delaying stomach emptying and promoting a feeling of fullness.
6. Cut back on sugar:
Sugar is one of the biggest culprits when it comes to adding unnecessary calories to our diets. When cutting back on sugar, be sure to check food labels carefully as many processed foods contain hidden sugars says Alex Gierbolini. You can also cut back on sugar by swapping out sugary drinks for water or unsweetened beverages.
7. Avoid unhealthy fats:
Unhealthy fats are found in fried foods, processed meats, cakes, cookies and other sweets. They can contribute to weight gain and increase your risk of chronic diseases such as heart disease and diabetes. When cutting calories, be sure to limit your intake of unhealthy fats.
8. Get enough sleep:
Getting enough sleep is important for overall health, but it can also help with weight loss. Studies have shown that people who get less than seven hours of sleep per night are more likely to be overweight or obese. Make sure you’re getting enough rest each night to support your weight loss goals.
9. Move more:
In addition to reducing calorie intake, increasing physical activity is essential for weight loss. Try to get at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking, biking, swimming or working out at the gym.
10. Cut back on alcohol:
Alcohol is another source of empty calories that can contribute to weight gain. If you’re trying to lose weight, it’s best to limit your alcohol intake. When drinking, choose lower calorie options such as light beer or wine spritzers.
Cutting calories doesn’t have to be difficult or restrictive. There are many simple ways to reduce your calorie intake and lose weight. By drinking more water, eating more protein and fiber, and cutting back on sugar and alcohol, you can easily cut calories without feeling deprived explains Alex Gierbolini. Remember to also increase your physical activity level to support your weight loss goals.
Cutting calories is a great way to lose weight, but it’s not the only thing you need to do. Be sure to also incorporate other healthy habits such as eating a balanced diet, getting enough sleep and exercising regularly. With a little effort, you can reach your weight loss goals in no time!