Cut Excess Calories!

Cut Excess Calories!

For the first time in recorded history, overeating is a larger problem than starvation for the overall population of earth. According to the World Health Organization, global obesity rates have nearly tripled since 1975. In 2016, 1.9 billion adults were overweight, with more than 650 million of those hitting the obese mark. In fact, so many people have hit the obese category that the American Medical Association has now declared obesity as a "disease" requiring treatment with medical, functional and psychological complication that are associated with it. 

But so often to fight those extra pounds, we tend to "diet". Diet's almost always fail because it's a short term answer to a long term problem. The inherit message is cut out these problem foods and you'll lose weight. Very rarely do "diet" plans focus on portion control and what foods you should eat to help you achieve long term success. Imagine running a marathon and taking your energy supplement 1 hour before the starting gun. Yeah, it works for the first 10 miles, maybe, but then you lose steam and that 4 hour finish turns into a 6 hour finish and you're crawling across the line. That's a "diet". Now imagine taking half of your energy supplement right before the starting gun and then at mile 14 or so. You'll have even energy through the whole race and be able to maintain your pace. That's what a whole nutrition program should be like. Sustainable, enjoyable, and not restrictive.

The best path to a caloric overhaul is making multiple small changes to your food intake. There are four major reasons why this strategy may help:

  1. Small changes are more realistic to achieve and maintain than large ones.
  2. Even small changes influence body weight regulation.
  3. Small, successful lifestyle changes improve self-efficacy.
  4. The small-changes approach may be applied to environmental forces

Here are some of the best ways to cut calories.

  • Count your calories. With the advent of fitness apps for our smartphones, counting calories has never been easier. You'll be surprised at how much you are actually taking in every day.
  • Less is more when it comes to sauces and condiments. 1 tablespoon of mayonnaise can add 57 calories to your meal. Try less or look for lighter caloric options. And remember spices help cut calories too!
  • Don't drink your calories! Sodas, juices, and coffee can add up quick. And the more sugar the worse they are.
  • Don't add sugar to tea or coffee. Here again, look for better options.
  • Cook more of your own food. You can't control what other people prepare foods with when it comes to sugars, fats, and oils.
  • Change your cooking methods while you're at it! To cut back on the number of extra calories you're adding to your food, choose grilling, steam frying, boiling or poaching over frying in oil.
  • Don't keep junk food around. Pretty cut and dry here. If it's near, you'll be tempted. If it's non-existent then you won't eat it.
  • Use smaller plates. A lot of excess calories are from portion control issues. Even the healthiest meals can add up if you're eating 3 servings.
  • Bulk up meals with veggies. Not only are you adding better nutrional value, many veggies fill you up faster due to fiber content.
  • Drink water before a meal. Studies have show that you'll eat as many as 13% less calories if you down 2 cups of water prior to eating.
  • Enjoy a low-calorie starter such as soup or salad. You'll fill up quicker when the bigger and higher calorie count main course arrives. Plus, leftovers. Need we say more?
  • Include protein with every meal. Protein will fill you up more and you'll stay full longer while digesting.
  • Make healthy swaps. An example here is eating a bun-less burger. No bun alone can save you 160 calories and you still get to enjoy a juicy burger.
  • Learn to read your labels. Not all convenience foods are unhealthy, but many contain hidden fats and sugars. If you know how to read food labels, it's much easier to spot the healthy options. You should also check the number of calories per serving and what the serving size is, so you know how many calories you're actually consuming.
  • Skip seconds and thirds. If a meal is delicious, you may be really tempted to go back for more. However, indulging in seconds can make it difficult to assess how much you have eaten, and you can end up eating more than you intended. Go for a reasonably sized portion the first time and skip seconds.
  • Get enough sleep. A lack of sleep has been linked with obesity. In fact, people who don't sleep well tend to weigh more than those who are regularly well-rested. One reason is that people who have poor sleep are likely to be hungrier and eat more calories.

These are tried and true methods to get cut calories and starting dropping some of those stubborn pounds without drastically changing your lifestyle. This way you can be a normal functioning member of society without having to worry about going out with friends when your on the "cabbage soup diet" or "Hollywood Juice cleanse" and can't eat real foods for a few days. Eat and be merry! Just as long as you stay smart.

 

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