In order to lose weight you need to eat fewer calories than you burn, otherwise known as being in a caloric deficit. It's a simple and well known equation, so why do many people struggle to lose and keep the weight off over time? There is a way to cut calories and lose weight in a safe and healthy manner. Here's a few tips to help you cut down on your calorie intake, without sacrificing your favourite foods!
1. Count your calories
One way to make sure you don’t eat too many calories is to count or track them through the use of an app such as my fitness pal. In the past, logging calories was quite time-consuming. However, modern apps have made it quicker and easier than ever to track what you eat.
2. Be aware of sauces
The hidden calories in your everyday sauces would surprise you. For example, a small garlic dip product may contain 550 calories which is completely unnecessary and detrimental to your goals.
Furthermore, adding ketchup or mayonnaise to your food can add more calories than you may realize. In fact, only 1 tablespoon (15 ml) of mayonnaise adds an extra 57 calories to your meal, so try to limit your intake. If you use a lot of sauce, try eating a bit less, or not using it at all, to reduce the number of calories you’re taking in!
3. Cook your own food
When you buy food prepared by someone else, you don’t always know what’s in it.
Even meals you think are healthy or low-calorie can often contain hidden sugars and fats, bumping up their overall calorie content. Cooking your own meals from scratch gives you better control over the number of calories you eat.
4. Learn to read food labels
Not all processed foods are unhealthy, but many contain hidden fats and sugars. It’s much easier to spot healthy options if you are well versed on reading food labels. You should also check the serving size and number of calories, so you know how many calories you’re actually consuming.
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