Keep Them Off! 7 Tricks to Minimize Calorie Intake

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You are what you eat. For most of us, that means a ton of unhealthy food that racks up the calorie count.

In a given day, most people consume 3,600 calories, so it’s no wonder many people carry around extra weight.

The easiest way to shed some of that unwanted weight is to cut calories. That’s often easier said than done, especially since you don’t want to starve yourself.

Don’t worry, we’ve got your back. Here are seven tips for cutting calories you can use to shrink your intake — and your waistline.

1. Keep a Food Journal

Most of us aren’t aware of how much we eat on a daily basis. But knowledge is power. To get a handle on your caloric consumption, keep a food journal.

You can use a physical journal or download an app like LoseIt! or MyFitnessPal. While the choice is up to you, we recommend using an app. Most food journals don’t only track what you eat, but how many calories you eat during each meal.

Enter everything you eat and drink. You’ll be shocked at how many calories are in common treats like chips, coffee creamer, bread, and more.

2. Skip The Soda

Drinks like soda and alcohol may taste great, but they’re sabotaging your weight loss efforts. The CDC found that most adults consume 145 calories from sugary drinks every day.

Switching to diet soda or light beer — or better yet, cutting these drinks out entirely — can lead to faster weight loss. It’ll also free up some extra calories for healthier snacks like whole fruits and vegetables.

3. Stay Hydrated

The best way to break a bad habit is to replace it. Get rid of those nasty sugary drinks and drink more water instead.

Proper hydration isn’t only a great way to stay energized throughout the day, it’ll keep you full. Drink an 8 oz glass of water before each meal and skip seconds to feel fuller, faster.

4. Speak With Your Doctor 

Always discuss dietary changes with your doctor. A sudden decrease in calories can shock your system, so come up with a safe nutritional plan together.

There are also several medical procedures that can help curb your appetite and cut calories as a result. From lap band surgery to non-invasive procedures like Obrera, ask your doctor what they recommend. In the meantime, click here to learn more.

5. Learn to Cook

Going out to eat is always fun. Unfortunately, it’s also an easy way to add unneeded calories.

Most restaurants go hard on fattening ingredients like butter, cream, and sugar. And that’s ignoring the massive portion sizes.

Save your money and learn to cook. It’s easier to control portion sizes and ingredients when it’s you who’s responsible for your meals.

6. Focus on Proteins

What you eat matters as much as how much you eat.

Sources of protein like chicken, turkey, nuts, and eggs can satiate your hunger so you’ll stay full hours after your meal. You may even want to replace your breakfast with a protein shake to start your day off right.

7. Splurge on Smaller Portions

Cutting calories doesn’t mean skipping the foods you love. You can still have calorie dense foods like pasta, pizza, and desserts.

The trick is to focus on portion control. Eat smaller portions of these foods to get the same taste you love at a fraction of the calories.

Cutting Calories Doesn’t Have to Mean Constant Hunger

Changing your diet is far and away the most effective weight loss solution. Still, cutting calories can be difficult. Remember to always speak with a medical professional before making any major dietary changes.

Your doctor’s expert advice paired with smaller, protein heavy meals, proper hydration, and a food log will help you shave the weight away.

Eating better doesn’t have to be expensive, either. Read our guide on how you can eat well on a budget for some cheap, health-conscious meals that won’t break the bank.