If you want to lose weight, you need to take fewer calories than you burn and create a negative energy balance.
But in this process where you are trying to reduce calories, you should be more careful in your food choices.
Here are some simple but effective hacks to help you lose weight and reduce your calorie intake.
- use less sauce
The sauces like ketchup and mayonnaise that you add to your meals cause you to take in more calories than you think. So much so that 1 tablespoon of mayonnaise adds 60 extra calories to your meal.
If you use a lot of sauce in your meals, even if it is homemade, try to reduce or not use it.
- Don’t drink calories
When we consume beverages, we often ignore their calories.
Sugar-sweetened beverages such as soda, cola or fruit juice contain high calories.
For example, a can of Coke is about 140 calories and contains 39 grams of sugar. That means about 15 cubes of sugar.
In addition, a study showed that these sugar-sweetened beverages not only cause you to eat more calories, but also make you feel hungry sooner.
- Do not add sugar to your tea and coffee
Tea and coffee are healthy and low-calorie drinks. But a teaspoon of sugar added to 1 cup of tea you drink means 16 kcal. For a person who drinks 1 cup of tea with added sugar per day, this may not sound like much. But if you are consuming more or putting more sugar in your tea, you need to be careful.
- cook your own food
If you are consuming ready-made food, you do not know what the person cooking it is. Even a food that you think is healthy or low-calorie may have been prepared in a way that will increase its calorie content, and extra oil or sugar may have been added to it. Preparing the food yourself eliminates such a problem.
- Do not keep junk food in the house
If there is junk food in an easily accessible place, it means you can eat it easily. Especially if you have the habit of eating something in different moods when you are angry, angry or happy, this can turn into a serious problem. If you do not want to consume unhealthy snacks, keep them away from your home.
- use smaller plates
Plates in use today are 44% larger than plates used in the 1980s. Big plates mean more food is served, which means you eat more than you should. One study found that people who eat on large plates consume 45% more food than those who eat on small plates. Choosing a small plate will help you control your portions and curb your urge to overeat.
- Fill your meals with vegetables
Most people do not consume enough vegetables. Turkey nutrition and health research shows that approximately 51% of individuals in Turkey consume vegetables every day. Filling half of your plate with raw or cooked vegetables is the best way to both increase your vegetable consumption and get fewer calories.
- Drink water before every meal
Consuming water before meals makes you feel fuller even though you eat less. One study shows that people who consume 500 ml of water before each meal consume approximately 13% fewer calories than those who do not.
- Start your meal with low-calorie foods
Studies show that starting a meal with lower-calorie foods such as soup or salad prevents you from eating more than you should during the meal. Another study showed that people who drank soup before the main meal consumed about 20% fewer calories.
- eat slowly
Extending the eating time and chewing your food better can make you feel full earlier. This allows you to eat less. If you have a habit of eating very quickly, try to let go of the fork and spoon in every bite you eat, or try to chew each bite at least 20 times. This way, you can realize that you are eating really fast.
- Put high-calorie foods on the edge of your plate
Sometimes even salads that you think are healthy and low-calorie can be deceptive by containing high calories. Especially if the salad you order comes on a large plate and is filled with high-calorie foods and sauces. you want and consume as much as you want to consume.
- Do portion control
If you are faced with too many kinds of food, you will probably miss a bit of food. Especially open buffet or all-inclusive hotel meals create a big problem in this regard and you eat too much without realizing it. Be sure to pay attention to your portions to prevent yourself from eating too much. or try using a small plate like I mentioned above.
- focus on your food
Studies have shown that you eat more when you have a distraction during a meal. Especially at dinner, this situation is even more serious. A study has shown that people who do not focus on their food during a meal snack 30% more than people who know what they eat in a more controlled manner. If you have habits such as dealing with the computer, it is best to leave them for after dinner.
- Don’t clean your plate
Most people feel like they have to finish everything on their plate. But if you’re not hungry or full, you don’t need to do this. Weigh yourself during the meal, focus on how you feel, and if you’re full, don’t force yourself to clean your plate any longer.
- Share your sweets
If you want to consume ice cream or chocolate, it is now possible to find mini sizes of most products. If you crave for these, you will get rid of a lot of unnecessary calories by choosing smaller ones.
- Pack your remaining meal out
Some restaurants now serve much more than you need to eat at once. To avoid too many meals, it’s best to ask for half of the meal to be packed when ordering. That way, it won’t be wasted and you can use it for the next meal at home or share it with someone else. If it’s hard to do, try the opposite. As I mentioned above, if you’re full and you still have a lot of stuff on your plate, ask for the leftovers to be packed. One study showed that people who lose weight regularly order half a serving when dining out or share their food with friends.
- Try eating with your other hand
This may sound strange, but if you have a habit of eating too fast, switch the spoon to your other hand. Eating with the other hand can slow you down and make you eat less.
- Add protein foods to your meals
Consuming more protein-containing foods can help you lose weight or maintain it. One of the reasons for this is that protein-containing foods make you feel fuller and thus prevent you from eating more. Try adding foods like meat.
- Do not touch the bread basket
If you are very hungry and you are in a restaurant that serves pre-dinner snacks and appetizers, send them back as they come. By adopting this habit, you will save hundreds of calories from yourself. Especially if you cannot stay away from butter and bread, definitely follow this advice. It is best to keep the bread basket in a place where you cannot reach until your main meal comes.
- Make healthy changes
You can make small adjustments in the choices in your meals so that you can get fewer calories. For example, if you eat hamburger and remove the bread on the hamburger, you will get about 160 calories less, which can increase even more if the hamburger is large. You can ask them to replace the french fries with more salad. In this way, you both increase your vegetable intake and reduce the calories of your meal.
- Stay in one serving
Some restaurants may try to trick you by promising more drinks or food for a small price difference. As in the example of french fries and coke. Most restaurants today serve more than they should be, so stay in one serving.
- Skip the extra cheese
Extra cheese is offered as an option in restaurants. However, even a thin slice of cheese can add about 100 calories to your meal.
- Change your cooking methods
Cooking your own food is the best way because what you eat is healthier and your calorie intake is in your hands. However, if you want to reduce your calorie intake, it is better to choose some cooking methods. Instead of frying in oil, prefer grilling, steaming, boiling or baking. .
- Choose tomato sauces instead of creamy sauces
In addition to being high in calories, creamy sauces usually contain no or less vegetables than other sauces. If you prefer tomato-vegetable sauces instead of creamy sauces, you will both get fewer calories and benefit from the healthy properties of vegetables.
- Get in the habit of reading food labels
We cannot say that all convenience foods are unhealthy, but they may contain hidden sugar or fat. If you read the nutrition labels, you will not have a hard time choosing the healthy ones. Also, do not forget to pay attention to the number of calories in a portion of the food you eat, so you know how many calories you will actually get.
- Consume the fruit itself
Whole fruit is rich in fiber, vitamins, minerals and antioxidants, which is a healthy alternative for your daily diet. Moreover, if we compare it with fruit juice, you are not likely to consume it much because even one fruit gives you a feeling of fullness more than 1 glass of juice. Whenever possible, put the fruit itself into juice. prefer. You’ll feel more full, eat fewer calories, and get more nutritional benefits.
- Do not consume the skin
Consuming chicken meat with its skin causes you to take in more unnecessary calories at the meal. For example, one serving of skinless grilled chicken breast is about 140 calories, while the same chicken breast with skin is about 190 calories, which means an extra 50 calories.
- Choose thin dough
Pizza is one of today’s popular fast foods that contain high calories. If you want to eat pizza, choose thin crust and rich toppings instead of sausage and sausage pizzas with vegetables or Mediterranean style pizzas with cheese in order to minimize your calorie intake.
- have a good sleep
If you do not have a regular sleep pattern, you may be obese. It has been found that people who do not sleep well and regularly are more likely to gain weight than those who do not sleep. One of the reasons is that people who sleep less are more likely to be hungry and consume more calories.
If you want to reduce your calorie intake and lose weight, adjust your sleep patterns well.