The best way to reduce calorie intake is by incorporating more fiber into your diet. The recommended amount is about 30 grams a day.
2. Avoid Consuming Simple Carbs
Simple carbohydrates are digested quickly and cause a spike in blood sugar levels. This, in turn, causes an increase in calorie intake .That is why you must limit the intake of simple carbs. Avoid refined flour, refined sugar, candy, pastries, packaged foods, ketchup, sauces, etc. that are loaded with simple carbs. Instead, consume veggies, fruits, and whole grains, which are great sources of complex carbsi (or dietary fiber).
3. Consume Healthy Or Good Fats
Not all fat is bad. Most junk foods contain unhealthy or saturated fats, which are responsible for an array of diseases. Unsaturated fats, which are found in avocado, olive oil and nuts, can help lower cholesterol and the risk for heart diseases when consumed in moderation.
4. Incorporate A Workout Regimen Into Your Routine
Exercising regularly helps burn calories and boosts metabolism. It also helps in maintaining lean muscle. Lean muscles contain more mitochondria (the cell organelles in which glucose is converted to ATP). This, in turn, boosts your metabolism.
Get 3-5 hours of exercise per week. Choose a workout that interests you (gym, swim, play, dance, etc.). Also, make sure you tweak your calorie intake as per your activity level. The more you workout, the more calories from healthy food you must consume.
5. Avoid Junk Food Completely
Carbonated drinks, tea or coffee with milk and refined sugar, candies, chocolates, wafers, fries, fried chicken, ranch dips, etc. are some examples of junk food. These are high in calories as well as unhealthy trans fats.
However, remember, not all low-calorie foods are good either! For example, diet soda – it contains 0 calories, but it also has 0 nutritional value.
Avoid consuming artificial, frozen, over fried, and processed foods.
6. Choose Healthy Snacks
Unhealthy snacking is the biggest culprit that causes weight gain. Fries, chips, and cookies do nothing to fill us up but add a lot of refined carbs, sugar, and unhealthy fats.Opt for snacks that have high fiber content. Consume fruits, nuts, seeds, green tea, herbal tea, black coffee without sugar or milk, and protein shakes as snacks also try the pineapple diet.
7. Eat Smaller Portions
When you see more food on your plate, you tend to eat more. Hence, it makes sense to serve yourself smaller portions. This will prevent overeating and help you lose weight – without having to give up your favorite foods.
8. Cook Your Meals
With work and miscellaneous other tasks demanding your attention, cooking your meals can seem like too much of a chore. But if you are looking to lose weight, this is a great step you can take. You get to keep the calorie count in mind, you eat freshly cooked food, it is cost-effective, and helps you control the portion size
9. Drink Enough Water
Drinking enough water is crucial for weight loss. Insufficient water intake could be misinterpreted as hunger by your brain, which may cause you to overeat. Drink a glass of water when you feel hungry at an odd time.
10. Avoid Getting Stressed Out
Stress triggers the secretion of cortisol, which turns on your hunger hormones, causing you to eat emotionally. Stress also increases inflammation in the body, resulting in inflammation-induced weight gain. Whenever you are stressed out, take a walk, run, talk to a friend, sleep, or seek advice from a professional therapist. You may also take up a hobby, learn a new skill, travel, read, work for an NGO, maintain a “feelings” journal, and meditate regularly.