By: Amanda A. Kostro Miller, RD, LDN
Struggling to eat less calories for weight loss? We’ve put together a list of 7 tips so that you can reduce your calorie intake right now! Along with the tips, we’ve also included the reasons behind why these methods work for weight loss.
|Weight Loss Hack||Why This Works for Weight Loss|
|Don’t skip meals.||Skipping meals can mean that we don’t eat for several hours. The longer we wait to eat, the hungrier we get and the harder it is to control our calorie intake.|
|Fill up on lots of fruits and vegetables.||Fresh and plain, frozen fruits and vegetables have lots of fiber and a high water content. Fiber and water can make us feel full. The longer we can feel full, the less likely we are to over consume calories.|
|Slow down when you eat.||Increasing the length of your meal or snack can help your body adjust and feel satisfied by the meal. Some people may realize that increasing the length of the meal makes them feel full before they finish the meal.
Otherwise, increasing the length of the meal makes it an experience, signaling to your body that you have eaten, you are full and that you don’t need any more food for a while.
|Eat until you are 80% full.||You may have grown up in the “clean plate club,” where you finish the entire meal in front of you, regardless of if you are full before the meal is over. This can really affect us for our entire lives, making us eat until the meal is done, rather than when “we are done.”
To break this habit, work on eating until you are 80% full. Think of your stomach as a vessel (which it is) and think about how it would feel to be 80% filled.
|Don’t drink your calories.||There are many drinks that contain tons of sugar and hundreds of calories per serving. Sodas, sports drinks, loaded coffee and tea drinks, juices, smoothies, milkshakes and supplements can supply you with tons of calories, but they rarely make you feel satisfied.
Cut out hundreds of calories per day by choosing zero or low calorie drinks like plain coffee and tea, water, sparkling water, flavored water and diet soda.
|Stay hydrated.||Thirst can be mistaken for hunger, so stay hydrated. Also, drink a glass of water before your meals and in between your meals. You may find that this helps you eat less.|
|Eat your absolute favorite foods.||When we drastically limit or avoid our favorite foods, we often eventually cave in and binge on those foods. If you can’t go a day without chocolate (like myself), make sure you include it in your weight loss plan. If you love soda, treat it like a dessert and/or control the portion size.|
Eat Less Calories Right Now
Now that you have a list of quick weight loss hacks, which ones will you try? For more rules on healthy eating, click here.