If you want to lose weight, you need to consume fewer calories than you burn and create negative power stability.
However, in this process where you are trying to reduce calories, you should be more careful in your food choices.
Here are some easy but effective tips to help you lose weight and reduce your calorie intake
- Use less sauce
Sauces like ketchup and mayonnaise you add to your meals are more expensive than you think. causes you to consume calories. So much so that 1 tablespoon of mayonnaise adds 60 extra calories to your meal.
If you use a lot of sauce in your meals, even if it is homemade, try to reduce or not use it.
- Don’t drink calories
While consuming drinks, we overlook the calories for more than one time.
Sugar-sweetened beverages such as soda, cola or fruit juice contain high calories.
For example, a can of Coke is about 140 calories and contains 39 grams of sugar. That means about 15 cubes of sugar.
A study also showed that these sugar-sweetened beverages not only cause more calorie intake, they also make you feel hungry earlier in time.
- Do not add sugar to your tea and coffee
Tea and coffee are healthy and low-calorie drinks. But a teaspoon of sugar added to 1 cup of tea you drink means 16 kcal. No added sugar per day. This may not sound like a lot for a person who drinks 1 cup of tea. However, if you are consuming more or putting more sugar in your tea, you need to be careful.
- Cook your own food
If you are consuming ready-made food, you cannot know what the person is putting into it. Even a food that you think is healthy or low-calorie is prepared in a way that increases its calorie content. There may be added sugar. Preparing the food yourself eliminates such a problem.
- Do not keep junk food in the residence
If you have a habit of eating something, this can turn into an important problem. If you do not want to consume unhealthy snacks, keep them away from your home.
- Use smaller plates
Plates used today are 44% larger than plates used in the 1980s. Big plate means more food served, which means more food than it should be. means you overeat. One study showed that people who eat on large plates consume 45% more food than those who eat on small plates. Choosing small plates helps you control your portions and curb your need to overeat.
- Fill your meals with vegetables
Many people do not consume enough vegetables. Turkey nutrition and health research shows that approximately 51% of individuals in Turkey consume vegetables every day. Filling with raw or cooked vegetables is the most pleasant way to both increase your vegetable consumption and get fewer calories.
- Consume water before every meal
Consuming water before meals makes you feel fuller even though you eat less. A study shows that people who consume 500 ml of water before each meal do not It takes about 13% fewer calories than
- Start your meal with low-calorie foods
Studies show that starting a meal with lower-calorie foods such as soup or salad prevents you from eating more than you should during a meal. The study showed that individuals who drank soup before the main meal consumed approximately 20% fewer calories.
- Eat slowly
Prolonging the eating time and chewing your food better can make you feel full earlier. This allows you to eat less. If you have a habit of eating very quickly, try letting go of the fork and spoon in every bite you eat or chewing each bite at least 20 times. Thus, you can realize that you are eating fast.
- Put high-calorie foods on the edge of your plate
Sometimes even salads that you think are healthy and low-calorie can be deceiving by containing high calories. Especially the salad you order comes on a large plate and has a high content. calorie foods are filled with sauces. The best thing is to make your own at home or to read the contents of the salad you will order and ask for the extra materials to be added on the side of the plate and consume as much as you want to consume.
- Portion control
If you’re faced with a lot of food, you’re probably going to miss out on a little bit of food. Especially buffet or all-inclusive hotel meals are a big problem in this regard. They form and you eat more than you should without realizing it. To prevent yourself from eating too much, definitely watch your portions or try using a small plate as I mentioned above.
- Focus on your meal
Studies have shown that you eat more when you have a distraction during your meal. This is even more important at dinner. A study has shown that individuals who do not focus on their food during the meal snack 30% more often than those who know what they are eating in a more controlled manner. If you have habits to deal with the computer, is it best to leave them after dinner.
- Don’t clean your plate
Many people feel like they have to finish everything that’s put on their plate. But if you’re not hungry or full, you don’t need to do this. Weigh yourself during the meal and see how you feel. Focus and if you’re full, don’t force yourself to clean your plate any longer.
- Share your sweets
When you want to consume ice cream or chocolate, it is now possible to find the small length of more than one piece of art. If you feel like these, you can choose smaller ones and get rid of a lot of unnecessary calories. .If you are consuming something sweet outside, try to share it with your friends and you will be the winner again.
- Pack your remaining meal out
Some restaurants now serve much more than you need to eat at once. To avoid too many meals, it’s best to ask for half of the meal to be packed when ordering. . So it’s not wasted and you can use it for your next meal at home or share it with someone else. If it’s hard to do, try the opposite. As I mentioned above, if you’re full and you still have a lot of stuff on your plate, ask for the leftovers to be packed. One study has shown that individuals who lose weight regularly order half a serving or share their food with friends when eating out.
- Try eating with the other hand
This may sound strange, but if you have a habit of eating too fast, switch the spoon to the other hand. Eating with the other hand can slow you down and make you eat less. It can make you eat.
- Add protein foods to your meals
Consuming more protein-containing foods can help you lose weight or maintain your weight loss. One of the reasons for this is that protein-containing foods make you feel fuller and thus It prevents you from eating more. Try adding high-protein foods such as eggs, cheese, grilled chicken to at least one or two meals a day.
- Don’t touch the bread basket
If you are very hungry and you are in a restaurant serving pre-dinner snacks and appetizers, send them back as they come. By adopting this habit, you will save hundreds of calories from yourself. Especially if you can’t stay away from butter and bread, you should definitely follow this advice. The best thing is to keep the bread basket in a place where you can’t reach until your main meal comes.
- Make healthy changes
You can make small adjustments to the choices in your meals so that you can take in fewer calories. For example, if you eat a hamburger and remove the bread on the hamburger, you will get about 160 calories less, which if the hamburger is large this measure can be increased even more. Even if it is not on the menu, you can reduce the calories by taking some of the bread on the sandwich you ordered and create your own sandwich. You can ask them to replace the french fries with more salad. Thus, you both increase your vegetable intake and reduce the calories of your meal.
- Stay in one serving
Some restaurants may try to trick you by promising more drinks or food for a small price difference. As in the example of french fries and coke. Today, many restaurants already serve more than they should, you stay in one serving.
- Skip the extra cheese
Extra cheese is offered as an option in restaurants. However, even a thin slice of cheese can add about 100 calories to your meal.
- Change your cooking methods
Cooking your own food is the most accurate way because what you eat is healthier and your calorie intake is in your hands. But if you want to reduce your calorie intake, you should prefer some cooking formulas. Rather than frying in oil, prefer grilling, steaming, boiling or baking in the oven.
- Prefer tomato sauces over cream sauces
Cream sauces are high in calories and contain mostly no or less toppings than other sauces. If you prefer sauces with vegetables, you will both get less calories and benefit from the healthy properties of vegetables.
- Gain the habit of reading food labels
We cannot say that all ready-to-eat foods are unhealthy, but they may contain closed sugar or fat. If you read the food labels, you will not have a hard time choosing the healthy ones. Also, do not forget to pay attention to the calorie measure of a portion of the food you buy, so you know how many calories you will actually take.
- Consume the fruit itself
Whole fruit is rich in fiber, vitamins, minerals and antioxidants, which is a healthy alternative for your daily diet. Moreover, if we compare it with fruit juice, you are unlikely to consume much because even one fruit gives you a feeling of fullness more than 1 glass of juice. Whenever possible, prefer the fruit itself to fruit juice. You’ll feel more full, eat fewer calories, and get more nutritional benefits.
- Do not consume the skin
Consuming chicken with its skin causes you to take in more unnecessary calories at the meal. For example, one serving of skinless grilled chicken breast is about 140 calories, just like chicken breast. The skinned one is about 190 calories, which means an extra 50 calories.
- Choose thin crust
Pizza is one of today’s well-known fast foods that contain high calories. If you want to eat pizza, choose thin crust and rich material sausage to minimize the calories you take. , instead of sausage pizzas, choose vegetarian with vegetables or Mediterranean-style pizzas with cheese
- Have a nice sleep
If you don’t have a regular sleep system, you may be obese. They were found to be more likely to gain weight. One of the reasons is that individuals who sleep less are more likely to be hungry and consume more calories.
If you want to reduce your calorie intake and lose weight, adjust your sleep pattern adequately.
