In this text you will learn how to create habits to reduce calorie intake that can help your diet. It is not easy to go on a diet. Much less move on with it away from the temptations that come its way. But to obtain the desired gains, it is necessary to make sacrifices, there is no way. But it is also necessary to look at some common habits that many people have and that impairs their training. So, pay attention to these new habits that we are proposing to you and stick to your diet.
Use the right seasonings
People often think they are eating a healthy, low-calorie meal, but they are actually mistaken. For example, a person chooses lean meat for their dinner and as a side dish for a nice salad. This would be a healthy dish, rich in important nutrients for health and accompanied by low calorie value. However, for this dish to remain a light option, the person must opt for natural spices and also low in calories to season their salad.
Several salads come with dressings rich in fats, additives, salt, even sugar. Therefore, these dressings increase the amount of calories ingested, favoring weight gain. Other condiments like ketchup, barbecue sauce, mustard and the like can also end your diet. The ideal is that your food is seasoned with spices, very little salt and, in case of the need for sauce, it should be light and homemade.
Thirst can be confused with hunger. When the body is dehydrated, the brain understands the signals it is receiving as hunger – but it is actually thirst. Because the brain is ‘tricked’, people eat more than they should and increase the number of meals throughout the day. As a result, people increase their calorie intake, leading to an increase in body weight – if there is no increase in caloric expenditure, of course.
Staying hydrated prevents the brain from interpreting thirst as hunger and you avoid unnecessary calorie intake. In addition, water can help curb your appetite a little. Therefore, if you consume a glass of water before meals, avoid exaggeration.
Pure black coffee
Coffee, when consumed pure, contains a low amount of calories – around 5 calories per cup. But, if you add a little cream, some sugar sachets or eat with some cookies it changes completely.
In addition, it can be a good drink option for breakfast, because in addition to not increasing caloric intake like a juice, for example, it also helps to increase your disposition and breakage can help in reducing body fat, due to its thermogenic effect. Other low or zero calorie drink options are teas.
Alcoholic drinks are among the first enemies of the diet, many even say that it is the most difficult change that must be made. But, believe me, it is fundamental. Alcohol contains about 7 calories per gram, that is, more calories per gram than carbohydrate and protein.
In addition, alcoholic drinks are not normally consumed alone, they are accompanied by fruit, sugar, energy drinks, soft drinks, among others. This further increases the number of calories you will be eating. Besides that you will not only drink, the drink always comes with a snack, which is usually full of fat, such as meat dumplings, pastries, snacks, etc. Therefore, if you decrease the consumption of these drinks, you decrease the number of calories ingested.
Often people exaggerate the amount of food they put on the plate and in order not to throw it away, they end up eating even without desire and hunger. This means that you ate more calories than you could. And the bigger the dish, the greater the chance that you will overdo it. So, if you choose to eat on smaller plates, you limit the amount of food you put on the plate and end up reducing your calorie intake.
Even if you repeat, your brain tends to get used to the amount of food on that dish being the right amount and you avoid eating even without hunger. A good tip to avoid overdoing it too, is to determine how much you will consume from that dish or food in that meal before serving. But, of course, quantity is not everything and you should choose healthy foods for your meals.
Remove products from packaging before consuming
With the busy life, the consumption of fresh foods has decreased a lot, while the consumption of processed foods only increases. To begin with, the more processed, the less healthy a food is. Snacks, crackers, cookies are some examples, because they are full of fat, sugar and chemical additives. In addition, it contains high amounts of calories.
To make matters worse, there are the economic versions, which are those giant packaging. This is a big problem, as it encourages greater consumption of food. To prevent this from occurring, the ideal is that you remove them from the packaging to get an idea of how much you are eating, because inside the packaging people eat without realizing the amount already consumed. You should do this even for those less calorie and healthier foods, as this avoids overdoing it and everything in excess is bad.
Steam or grill your food
Adding butter, olive oil and oils to your meal preparation increases your calorie intake, as there is a high content of these ingredients.
If you want to reduce the number of calories you are taking, you should not prepare your food with these ingredients. Ideally, you should cook them with water, steam or grill them. If you can’t, use as little oil as possible. So, you don’t add as many calories to your meals.
They will say that olive oil is healthy and really is a good fat source, but it also contains high calorie content and if your goal is to cut calories, you should also use olive oil sparingly. In addition, it is recommended to consume cold olive oil after preparation.
Eat more salad
Who has never heard that eating salad before a meal helps you lose weight? Yes, consuming a plate of salad before your meals can help reduce the consumption of calories. The salad, composed mainly of raw leaves, contains a very low amount of calories, in addition it contains a high content of dietary fibers. Soon, you will fill your stomach without taking in too many calories.
When you get to the main course, you will no longer be able to eat what you would eat, reducing your calorie intake. The more salad, the better. If you can’t prepare two dishes, set aside half your plate for the vegetables and green leaves. Of course, you should pay attention to the dressing of this salad, opting for low calorie dressings.
Usually those on a diet look at food labels, especially the amount of calories. This is great as it avoids consuming foods with lots of calories. However, many people look only at the number of calories, ignoring the portion size and thus end up consuming much more calories. In the nutrition facts there is an information called portion, which appears at the top of the nutrition facts. The table refers to that portion and it usually does not correspond to the total amount of food.
For example, you can see 100 calories in the nutrition facts in a bag of cookies, but that amount of calories is not in the package, but in 3 cookies. So, if the package has 12 cookies and you consume everything, you will eat an average of 400 calories. Reading nutrition labels incorrectly can be a cause for concern, as you fail to see the actual calorie from those foods. And, of course, the less processed foods you consume, the better.Share this