Dieting for weight loss is a deliberate attempt to restrict calorie consumption to achieve a specific weight loss goal. Many popular diets that tend to get momentumn in the media have an underlying message that certain foods are either good or bad, or that specific foods are making us fat and therefore should avoid them all together. In many cases this is simply a sales tactic; other times it’s based on evidence of some kind.
However, despite this, the nature of many of these diets are restrictive, often in a way that causes them to be very difficult to follow and stay accountable to. This is why at 360 we advise to be less restrictive with your nutrition and instead, focus on moderation of the foods and drinks that are negatively impacting your nutritional intake and focus on making smarter decisions. Making a dozen small changes that add up, rather than making huge changes that often cause us to fail to stay consistent.
With that in mind, in this weeks blog post we’ll be looking into 6 tips to cut your calories. Smaller decisions and changes you can make to your nutrition to help you reduce calorie intake and get you well on track to your fat loss goal.
- Change your cooking liquid
Instead of using oil that you free pour, try switching to a spray oil that is more controllable. This will help you to avoid pouring unnecessary oil whilst you’re cooking, making it healthier overall.
- Use less sauces
There are more calories in sauces than you may think. Be more careful of the amount of sauce that you’re putting on your foods. For example, try to use less pasta sauce when you’re next cooking your favourite pasta dish; also try to eat with less condiment sauces such as, ketchup or mayonnaise on the side. Reducing the amount of sauce you add to your meals is a small thing you can do to reduce your overall calorie intake.
- Reduce your sugar/milk consumption in your teas and coffees
Don’t try to cut out sugar completely. To start off with, if you’re someone who has 2 sugars in their tea or coffees, try reducing it to only 1 sugar. This will make it easier for you to slowly be able to cut sugar out completely. Same goes for milk, slowly begin to reduce the amount that you put into your hot drinks and eventually you’ll be able to drink them without having any milk at all. Ease your way into it!
- Avoid buying much junk food/sugary treats in your weekly food shop
Having junk and sugar treats in your house makes it extremely tempting to overload yourself with snacks whilst relaxing at home. To prevent this from happening, simply avoid buying them in your food shop. Instead, find alternatives to snack on, e.g fruit and veggie sticks. You’ll soon enjoy having the healthier options as a snack and not feel so sluggish as you usually would if you had been eating chocolate and crisps all afternoon!
- Bulk up your meals with veg
Try to add more veg into your meals – this could mean cooking less pasta and adding more vegetables instead. That way, you’ll still be full up at the end of the meal, but still be getting the nutrients that you need.
- On the weekend, organise and plan out the meals you’re going to eat the following week
Firstly, identify which meals during the week tend to be the unhealthiest. For busy working professionals, it’s usually a quick lunch meal deal from a supermarket or a takeaway when you finish late. To try and improve your meals, particularly during the week when you don’t have a lot of time, try to precook healthy meals for the week over the weekend that will last you for the rest of the week. This will not only save you time during the week looking for food, but you’ll also be eating a lot healthier and feel a lot better about yourself!
There you have it! Put these manageable tips into action to help you get a tighter grip on your fat loss journey!