10 Easy Ways to Cut Calories and Lose Weight from 10 Easy Ways to Cut Calories and Lose Weight

10 Easy Ways to Cut Calories and Lose Weight

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10 Easy Ways to Cut Calories and Lose Weight

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A nutritious diet is one of the most important factors when it comes to losing weight. If you want to see the number on the scale go down you need to eat the right foods and, most importantly, consume the right amount and quality of calories.

*Related: 25 Foods With Surprising Health Benefits

Your recommended calorie intake depends on a variety of factors – height, age, sex, size, genetics, lifestyle, etc. According to Medical News Today, the recommended daily calorie intakes in the U.S. are 2,200 for women and 2,700 for men.

Add a variety of vegetables to your meals

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“Enjoy a variety of vegetables; from starchy vegetables like pumpkin and potatoes to low-starch vegetables such as capsicum and zucchini,” Alia Steglinski, Personal Trainer and Founder of Shift and Shape, says. “Adding vegetables to your meals through a salad or with your Shepherd’s Pie or risotto will ensure your body gets more fiber. This can help you feel full quicker, naturally allowing your body to crave fewer calories.” Also, adding more fiber adds more nutrient energy while acting as a detox or cleanse for your body; this can help you shift weight, she adds.

Snack on your favorite raw vegetables

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“A lot of people will choose to snack on something that will give them energy or fill an energy slump to help get them through the day. Usually these are high sugar snacks that are not good for you,” Steglinski says. “Our bodies actually crave water and nutrients that come from vegetables like cucumber, celery or small tomatoes.” Stock these in your fridge at home and at work and snack on them regularly and you will feel nourished and hydrated, she adds. “You may even find you don’t crave as many high energy snacks or sugar.”

Eat low-sugar fruits

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“Choose low-sugar nutritious fruits such as grapefruit, green apples, avocado and berries,” Steglinski says. “These options have less sugar calories and can help heal your gut by not allowing the bad bacteria to feed on sugar. This lets the good bacteria prevail.”

Replace alcohol and sugary drinks with mineral sparkling water

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“Sparkling mineral water has less sodium than soda water and has more minerals to help you feel full,” Steglinski says. “It is mineralized and is the perfect replacement for alcohol and fruit drinks which is often high in calories and sugar.”

Drink fat blocking green tea

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Green tea has been observed in human studies to block fat (triglycerides) and even cholesterol from our food,” Steglinski says. It has also been proven to help people lose weight, as it is in all the weight loss supplements. “Green tea still has caffeine, so if you are sensitive to caffeine drink it in the morning,” she adds.

Prepare portioned nutritious meals for the week

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Cook a big batch of complete nutritious meals “which include a bit of carbohydrate, fat and protein to help you eat healthy portioned meals,” Steglinski says. “A good example of a nutritious meal you can precook is a risotto with brown rice and heaps of vegetables in a natural tomato based sauce.” Place into bowls and enjoy as a ready to go portioned meal, she adds.

Add chia seeds to your smoothies

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“Chia seeds help reduce calories by making us feel full and not crave more food,” Steglinski says. “They swell in contact with water and swell in the tummy while providing low calories but dense in nutrition energy.”

Eat only 5 spoonsful of your favorite dessert

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“The more we are mindful and enjoy sweet treats the less we need of them as we satisfy our taste buds,” Steglinski says. “Eat slowly and mindfully, sharing with friends and family your observation on taste and texture of the dessert. Five mouthful’s will be enough!”

Add a side of vegetables to your meal order when eating out

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“Adding vegetables to your meals as a side makes you feel fuller and adds nutrition easily,” Steglinski says. “Vegetables provide excellent fiber which will make you feel full and satisfied quicker naturally allowing your body to not look for more food.”

Catch up on sleep and schedule 8 hours of quality sleep

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“Studies have proven that we can eat, on average, 385 calories more the next day after a sleep deprived night,” Steglinski says. “When we are tired we crave more food to keep us up. Aim for quality sleep and at least seven and a half to eight hours per night or try to schedule in power naps during the day.”