Nutrition

9 Healthy Tips for Reducing your Daily Calorie Intake

Reducing your daily calorie intake is a general rule of thumb to living a healthy life including weight loss. Skipping meals and reduction of plate size can be quite difficult to achieve the desired result in the long run. The most important and effective way is to cut down the number of calories you consume daily.   

With these few healthy tips, you can cut-down the amount of calorie in your meal without the need for counting calories.

  1. Drink More of Water

Water contains no calories, aside from keeping you hydrated, drinking water could help reduce your overall liquid calorie intake.  Substitute water for high calories drinks while eating, it keeps you full for a longer time and also minimizes the amount of sugar you consume, and prevents weight gain. The best method of drinking water aids weight loss is by taking a glass of water first thing in the morning on empty stomach and 30 minutes before your meal.

2. Eat More of Fruits and Vegetables

Fruits and vegetables contain few calories, and highly rich in fiber, protein, vitamins, and minerals which can boost your fullness. Fruits and vegetables have also been an essential part of a healthy diet that may aid in weight loss. The key is a substitution, simply substitute some of your high-calorie food with fruits and vegetables, with this practice you consume less calorie and more nutrient-rich food.

It is better to eat whole fruits, with that you get the fiber that keeps you full and eats your vegetables the way nature provided or with fat-free or low-fat cooking techniques by using low-fat oils and natural spices.  

3. Fill Up on Proteins

Eating more protein-rich diet can help you stay full for a longer time, prevent you from overeating and increase the amount of calories output.

Protein-rich foods like legumes (beans, peas, and lentils) are also a good source of fiber and iron. Fish/seafood, egg white, and skinless white meat poultry also a good source of protein, omega 3 fatty acids.

A high protein intake can help with weight loss, increase muscle mass and improve health.

4. Add Whole Grain Food in Diet

Whole-grain foods are packed with nutrients including protein, fiber, antioxidants, vitamins, and minerals, with some carbs and few calories. Examples of whole-grain that are nutritious and healthy are oat, barley, brown rice, wheat, quinoa, these are rich in fiber which makes them gut-friendly foods, perfect for digestive health, reduces the risk of heart diseases, and aid weight loss. The good thing about whole grain is that it can be prepared and enjoyed as a snack, which makes it a better choice over refined or highly processed snacks.

5. Watch Your Fat Intake

Fats are an essential part of a diet to help maintain good health, this can be achieved by choosing monounsaturated or polyunsaturated fats. Eating too much saturated fat in the diet can raise “bad” LDL cholesterol in the blood which may lead to health complications like heart diseases, stroke, and overweight/obesity.

Olive oil, avocado, fatty fish, nuts and seeds are examples of food that are rich in healthy fats.

6. Don’t Skip Your Breakfast

Some people believe skipping breakfast can help reduce the number of calorie intake and aids weight loss. Skipping breakfast won’t have a significant effect on your weight loss journey or the number of calories you consume, it rather increases your appetite to eat more which may lead to consuming more food which can make you consume more calories if care is not taken.

What matters most is how healthy your breakfast is, keep portion control handy, and just a few numbers of calories in your meal. This will help you curb your craving, promote portion control throughout the day, provide the body with important nutrients and improve performance.

7. Minimize Highly Processed Food

Highly processed food is usually loaded with unhealthy fats, salt, and sweeteners. Too many of these ingredients may lead to serious health issues like diabetes, high blood pressure, heart diseases, and obesity.

Substitute processed snacks with healthier alternatives made with natural ingredients, healthy oil and fat, natural sweetener, a little salt, and natural spices.

8. Swap Shakes with Natural Drinks

By swapping shakes with a natural healthy drink, you tend to slash down the amount of sugar and calories you consume and also benefit from the rich nutrients, natural taste, and flavor from the natural drinks.

You can swap store-bought shakes with a nutritious smoothie made with whole food like fruits, vegetables, yogurt, seeds, and nuts. This is high in protein and fiber, can keep you full, and aid weight loss.    

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