Food Issues. In this article I’m going to share 8 tips to cut calories without feeling deprived. These are easy things you can start doing today and lose weight and get healthier by the end of the week.
According to the CDC web site, 73.6% of American adults over 20 are overweight, meaning about 10-40 lbs over their target weight based on height and gender. And 42.5% of American adults over 20 are obese, meaning OVER 40 lbs overweight. That statistic was from 2018, something tells me that number might be higher now.
There are many reasons we overeat; we are in a hurry and eat the most convenient foods, which are usually the highest in sugars and refined carbs and unhealthy fats. Our bodies are deficient in nutrients so we are hungrier. Ironically we end up craving foods that don’t help much when it comes to nutrients, like foods high in sugars and refined carbs and unhealthy fats. And many of us are emotional eaters, we’re hungry for something other than food.
Let’s dive right into the 8 tips to cut calories without feeling deprived. These are easy things you can start doing today and lose weight and get healthier by the end of the week.
- Eat breakfast. If you’re one of those people, like I was, who don’t eat before lunch, start eating something within one hour of getting up. If you’re not used to eating in the morning start small, don’t start with steak and eggs! Start each day with a small breakfast that provides energy, and will help you feel full and resist the temptation for donuts and junk food at the office.
- Eat more often. I personally eat 4-5 times a day. You want to eat every 3-4 hours throughout the day so your stomach always feels slightly full. There are numerous benefits to this strategy: It will keep your blood sugar stable and make you less likely to go off track. Over time your stomach will shrink in size compared to eating fewer larger meals – and you will feel fuller while eating smaller meals.
- Eat high volume foods. Choose foods that are high in fiber and water content like fruits, vegetables, and whole grains. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add fiber and nutrients and will fill up faster so you're more likely to eat a reasonable portion. You want to choose whole-grain breads and crackers, brown rice, popcorn (w/o butter). Also eat a little slower, enjoy your food more. There’s a bonus tip for you! There’s a ton of science behind eating slower, you’ll find you actually feel fuller when you eat slower.
- Eat protein at every meal and snack. Spread out your daily protein. Research has shown foods high in protein make you feel fuller for longer than fats or carbohydrates. Eating protein at every meal and snack will make you feel more satisfied on fewer calories. You don’t have to eat meat at every meal or snack, there’s many other choices for protein; you can have cottage cheese or a protein bar or protein shake. Legumes are high in protein but be aware they’re also about 50% carbs. Cheese and nuts are good protein sources but be careful they’re about 50% fat.
- Eat before shopping. You’ve probably heard it before: but I’m telling you again, don’t shop when you’re hungry! There’s no bigger enemy of healthy eating and weight loss than shopping on an empty stomach and a foggy head. In my online course I go into detail on healthy grocery shopping, but for now remember to eat before shopping – that way your stomach and mind will be ready to make wise shopping decisions.
- Take a Multivitamin. Remember I mentioned most Americans are deficient in some nutrients? And that can cause craving?? Taking a daily multivitamin is good insurance your body is getting all the nutrients it needs every day AND can help with craving: Chromium works to stabilize blood sugar levels, B vitamins are essential for your metabolism and the nervous system and help reduce stress which can help curb cravings. Magnesium and zinc both work to regulate glucose and insulin levels. Fish oil also is a great supplement, another bonus tip for you! Fish oil is good for heart health, it’s good for your skin and eyes and joints AND it helps with cravings and appetite control by enhancing insulin sensitivity.
- Indulge yourself once in a while. Remember I said you still get to eat some of your favorite treats? Well here’s your chance. A recent study by Weight Watchers found that more than 90% of people who were successful in losing weight and keeping it off planned for daily or weekly indulgences. By contrast, almost 50% of those following a deprivation diet wound up gaining the weight back and more! There are physical and psychological reasons to indulge yourself once in a while: Physically, eating more calories once a week will increase your metabolism, making it possible to lose even more weight after your break. Psychologically, taking a break will give you something to look forward to and help you not feel deprived.
Brush your teeth. Establish a time when you will close the kitchen and stop eating, then brush your teeth. This is a proven strategy to avoid late-night munchies or mindless snacking while watching TV. After brushing your teeth you’ll be less likely to eat or drink anything else, besides water. That’s another bonus tip – drink more water. It’s a natural appetite suppressant and stimulates your metabolism, burning more calories without even thinking about it.
That’s it, 8 simple things (plus a few bonus tips) you can start doing today and be losing weight and getting healthier by the end of the week, without feeling deprived, and as promised you still get to enjoy some of your favorite treats.
Of course the key to making all this work is YOU, your determination and motivation that you bring to the table. Now if you’re like most of us you may find it tough to get going sometimes. If you fall into that category, I created a free resource on motivation called “Do what you *Really* want.” - the 3 Step Motivation Hack. It's a pdf guide that breaks this whole motivation thing into 3 simple steps that will help you get started, or keep going on your fitness journey.
The link is below. Thanks for reading, and God bless you!
Free 3 Step Motivation Hack: https://www.spiritandmuscle.com/motivation