Top 26 Ways of How To Reduce Calories From Your Diet
Unconsciously Reduce Your Calories
Top 26 ways to unconsciously reduce your calories by approximately 500 calories per day? That’s right, you read that correctly. You won’t be aware that you are consuming fewer calories and won’t have any hunger pangs. You just need to make the following tips part of your lifestyle, and you can lose 1 pound each week, 26 pounds within 6 months, or an impressive 52 pounds in the year ahead! Adhere to the plan and observe the weight descend to a previously unseen level.
1. Eat with your non-dominant hand
Researchers at the University of Southern California have stated that changing something simple will assist one in consuming less food. Leslie Heinberg, the director of behavioural services for Cleveland Clinic’s Bariatric and Metabolic Institute, states that despite what we believe, a lot of our eating habits are in fact greatly influenced by signals from our environment. An illustration of this can be seen in a USC study in which moviegoers consumed equal amounts of popcorn, regardless of whether it was expired or just made. They consumed it just because it was their custom when watching films. When some were asked to start eating with their other hand, they ate less of both fresh and stale foods. Why? Disrupting their eating pattern made them more mindful. Several approaches can be taken to this, such as utilizing chopsticks or dining in a different spot of the house (or on the couch).
2. Hit the mat
Despite what is commonly thought, stress can cause weight gain, not weight loss. In addition, anxious circumstances may cause us to look for solace in snacks. Studies conducted by Ohio State University Wexner Medical Centre suggest that pressure may alter the way our bodies metabolize food. Scientists there fed women a high-fat meal. Individuals who reported being anxious the day before burned 104 fewer calories during the following 7-hour interval than those who weren’t anxious–an amount that could conceivably result in an increase of 11 pounds in one year. Heinberg states that stress causes us to utilize calories more effectively, which is detrimental and unnecessary in the current situation.
To keep stress in check, commit to doing yoga. People receiving cancer treatment at the University of Texas MD Anderson Cancer Centre saw a substantial decrease in cortisol (a stress hormone) levels after they partook in 1-hour yoga classes 3 times a week over 6 weeks, compared to patients who either exclusively stretched or didn’t do any yoga at all. The video above should be the initial point for anyone who wants to do a 10-minute gentle yoga workout.
3. Pop a prune
A study conducted at the University of Liverpool revealed that by consuming 5-6 ounces of prunes for 3 months, overweight people could drop an average of 4.4 pounds and almost an inch from their waist measurements. We understand the notion that dropping that weight likely happened uncomfortably due to the prunes. The prunes were met with no resistance, and no undesirable consequences were documented. Amy Goodson, MS, RD, states that Prune’s high fibre content (with six containing 5 g of fibre, which is more than 8 ounces of Metamucil) can help to keep you feeling full longer. Put them alongside a protein, like 2% cheese, as a snack, or dice them and add them to your oatmeal in the morning. They also blend nicely in smoothies.
4. Snack in the afternoon instead of the morning
If you are splitting up your calorie intake for the day into five or six parts to regulate appetite and reduce weight, it’s possible that you may be able to do without one snack and have even more success in slimming down. Research in the Journal of the American Dietetic Association suggests that consuming a snack in the afternoon is more beneficial for weight loss than choosing to eat one in the morning. It is hypothesized that the findings of the study might not be related to when we eat snacks as much as the fact that people generally have less time to wait between breakfast and lunch than between lunch and dinner. It seems that morning snackers may be eating without thinking, and could do without this snack without getting starving and consuming too much during lunch.
5. Ignore the words “low fat”
A surprising finding from a Cornell study was that people tend to consume 50% more when a product is advertised as ‘low-fat’. This is known as the ‘halo effect’ as it gives an impression that the food is healthy, which prompts people to think they are doing something good so they end up eating more. The reduced-fat variation oftentimes has higher levels of sugar than the regular version to cancel out the lack of texture and taste. Consume the same amount of the “slim” form of food as you would of the “full-fat” version and you can reduce your calories.
6. Dine with men (preferably young, handsome ones)
A study in the journal Appetite states that people who eat with male companions consume around 100 fewer calories compared to those who eat with female friends. Dr Arvon from the Pritikin Longevity Centre claims that women become more self-aware when in the presence of the opposite sex and tend to act more delicately and attractively. When you are with women, you are likely to feel more at ease and not be as aware of what you are doing. This is not to suggest that you should stop spending time with your female friends; just be aware of how much you are eating while joking around with them.
7. Sniff an apple or a banana
The aroma of certain dishes, similar to that of baking bread or grilling steak, is capable of decreasing one’s hunger. Surprisingly, bananas and green apples are two of them. Although the science behind it is still not clear, Alan Hirsch, MD, director of the Smell & Taste Treatment and Research Foundation in Chicago, maintains that “Smell is 90% of taste”. Going even further, Hirsch suggests that odours have so much influence that they can make you feel the same way you do after a meal. He states that it is the reason why if one spends all day cooking, they won’t be as eager to eat. His research showed that both vanilla and peppermint may help reduce appetite.
8. Exercise in the morning
Research conducted by Brigham Young University has indicated that women who partake in morning exercise will experience diminishing hunger and a heightened level of physical activity for the remaining part of the day. The cautionary aspect to consider is that the decrease in hunger will only be temporary; it will be gone after the body has returned to its usual temperature following exercise. Arvon recommends that if you want to promote more motion for the day, it is best to do multiple small exercises in the morning such as taking the stairs, parking far away from the entrance, or doing some crunches.
9. Pump up the protein
Adding some protein to all snacks and meals can help to reduce the amount that you consume in two different ways. Goodson points outs that proteins are the slowest to be broken done in the body when compared to fat and carbohydrates. “Metabolism rises approximately 20% to digest protein. She suggests choosing snacks and meals that contain low-fat Greek yoghurt, salmon or chicken with a salad, string cheese but in smaller quantities with crackers, and adding a palm-size portion of lean beef to vegetables. This combination will fill you up more quickly and keep you satisfied for longer. Doesn’t sound like a diet, does it?
One way to ensure that you do not exceed your caloric intake is to keep track of the amount that you are consuming. In the past, logging calories was quite time-consuming. Nevertheless, contemporary applications have made following food intake more effortless and rapid than before.
Certain applications provide daily advice on how to live, which can be beneficial to stay motivated. This could be more advantageous than just noting what you consume, as it may aid you in establishing healthy, long-lasting behaviour.
Incorporating ketchup and mayonnaise in your meal may contribute more calories to your intake than you are aware of. A single tablespoon of mayonnaise adds an extra 57 calories to whatever dish it is being added to.
If you normally consume a lot of sauce, attempt to reduce your intake, or cut it out altogether, to decrease the number of calories you take in.
Beverages can be an overlooked source of calories in your nutrition regimen. Beverages that are high in sugar, such as soda, can contribute to obesity and type 2 diabetes. A single can of Coke, which is 16 ounces (475 ml), contains almost 200 calories and 44 grams of sugar.
It has been suggested that imbibing large amounts of sugary drinks can add lots of unnecessary calories to your diet, as well as trigger an increased feeling of hunger afterwards.
You may want to reduce your intake of other beverages that are high in sugar and calories. Examples of liquids that can have a detrimental health effect include alcoholic beverages, certain coffee drinks made to be sold in stores, as well as sugary fruit juices and smoothies.
Tea and coffee are healthy beverages with low caloric content, however, adding a single teaspoon of sugar adds an extra 16 calories to the drink. Though this may not appear to be significant, drinking a few glasses of tea with added sugar every day can result in a higher intake of calories.
When you purchase food cooked by someone else, you are not always aware of the ingredients that have gone into it. Foods that you deem healthful or low in calories may have secret sugars and fats that increase the overall calorie amount.
Preparing your own food gives you the power to regulate how much you are consuming in terms of calories.
Having access to junk food makes it simpler to consume. It can be an issue if you often eat when feeling anxious or having nothing to do. To prevent the temptation to indulge in unhealthy snacks, don’t have them in the house.
The average size of today’s dinner plates is 44% bigger than during the 1980s. Bigger plates have been connected to bigger portion sizes, increasing the probability that people will eat more than they should.
A study discovered that individuals utilizing greater plates at a smorgasbord ate 45% more nourishment than the individuals who utilized littler plate sizes. Using a smaller plate is an uncomplicated method for making sure you don’t eat too much and reducing the likelihood of overeating.
Most people don’t eat enough vegetables. It is believed that approximately 87 per cent of people in the United States are not consuming the suggested quantity of food.
A great way to have more vegetables and fewer high-calorie foods is to put vegetables in at least half of your dish.
Consuming water before eating may help one feel more content, which can lead to eating fewer calories. One research discovered that ingesting merely 2 cups (500 ml) of water before eating lessened calorie consumption by around 13%.
Research has indicated that reaching for a low-calorie option to start your meal off, such as a light soup or a salad, can reduce the risk of eating too much. Research has shown that consuming soup ahead of the main course could lower the calorie intake by up to 20 per cent.
Eating your food at a slow, leisurely pace and thoroughly chewing each bite can help you become satiated quicker, thereby reducing the amount of food consumed. If you tend to eat quickly, try slowing down by pausing and placing your utensils down between bites and counting how many times you chew your food.
On occasion, even nutritious, reduced-calorie dishes like salads can be misleading in the volume of calories they contain. Particularly when there is a lot of high-calorie dressing on a salad. Request that your salad dressing be served separately so that you can decide how much of it you wish to have.
When presented with an abundance of food, individuals are more inclined to consume more than they need. One issue encountered by individuals at all-you-can-eat buffets is the ease of consuming more than what was initially meant.
One approach to preventing excessive consumption of food is to measure out correct portion sizes or to switch to using smaller plates as suggested before.
The surroundings you are in greatly influence the amount of food you consume on a daily basis and if your attention is diverted while you are eating, you are far more probable to eat too much, even long after you have consumed the food.
A recent assessment revealed that individuals who were not concentrating while they were eating ingested 30% more treats than those who were aware of their meals. Distractions that are not beneficial to your health can involve viewing television, perusing a novel, texting on your cell phone, or nibbling while sitting at your desktop.
The majority of people have been trained to consume anything placed in front of them. You don’t have to finish your meal if you don’t feel hungry. Instead, try eating mindfully.
Paying close attention while eating and being mindful of how it makes you feel. You should stop eating when you are no longer hungry, rather than when all of the food on your plate is gone.
Many renowned flavours of ice cream and candy are available in both single-serve and regular sizes.
If you desire a sugary indulgence, opting for a lightened-up version of your beloved dessert provides the satisfaction you seek, as well as minimizing calorie consumption. When dining out, lessen the amount that you have by splitting your dessert with someone else.
Eating establishments commonly provide excessive amounts of food that contain substantially more calories than is necessary for just a single serving. Request your waiter to pack up half of your meal ahead of time so you don’t consume too much.
Alternatively, you could share with a friend. Research determined that those who successfully maintained their weight loss usually shared portions or requested to have a half-sized portion when they dined out.
