The CDC states that a healthy rate at which to lose weight is
anywhere from 1 to 2 pounds per week.
To put that into perspective, there are 3500 calories in 1
pound. In order to lose 1 pound a week, you’ll need to be at a 3500 calorie
deficit. That being said, you can reach this deficit through both diet and
Exercising is a sure fire way to burn extra calories and gain
muscle strength. However, it can be discouraging to go to the gym daily and not
see any results.
ever heard the saying that abs are made in the kitchen?
It means that no matter how hard you work out, if you’re
eating more calories than you’re burning you’ll never see the desired results.
It’s important to start slowly when making any changes to
your diet. It would not, for instance, be in your best interest to cut out a
meal or two just to meet your target calorie deficit. There are a couple of
reasons this wouldn’t work out well: first, you risk throwing your metabolism
out of whack; second, the body is programmed to protect itself so if you drop
your calorie intake too drastically it will hold onto whatever sugars and fats
you do eat to prepare for the next famine.
Start by reducing your calorie intake gradually. Experts say
that a healthy rate at which to drop your calories is from 100-500 calories per
day. Here a few tips to help get you started!
Familiar Foods With Lower Calorie Alternatives
If you replaced your morning bagel with a Bagel Thin you’d be
starting your day off with 240 calories less than you did the day before. What
about that delicious bacon or cheeseburger? Going with a chicken or turkey
alternative can shave off almost 300 calories!
Masquerading As Starches
Comfort foods are, perhaps, some of the most difficult to
give up. Swapping in vegetables and preparing them in a way that mimic your
favorite dishes is a huge calorie saver. Zoodles (zucchini noodles) replaces
pasta. They don’t have a strong flavor so they go great with any kind of sauce.
Cauliflower does a tremendous job playing the part of the mashed potato and you
prepare it the same way! Boil, mash, season, and serve. And the best part?
These little tricks can save you close to 200 calories per meal!
Yes, you read that correctly. There are foods that take more
energy to burn than the calories they provide.
of the items from this list to replace one daily snack and start chipping away
at those calories!
How often do you eat a snack straight from the bag? Eating
directly from the box makes it impossible to keep track of your calorie intake.
The best thing to do is to portion out your snacks for the week ahead of time.
Keep your snacks in a single serving size in its own baggie or container.
You’ll be less likely to overeat and you’ll know exactly how many calories
you’re taking in.
The Journal of Consumer Research sites several things you can
do to trick yourself into eating less. Some of the suggestions seem a bit
ridiculous, but they’ve got the research to back up their claims.
Use smaller plates/bowls: The Delboeuf illusion says
that two identical items placed side by side will not appear to be of equal
size if each is surrounded by a different sized circle, which in our case, is a
dish. The bigger the circle the smaller the item appeared. Placing your food on
smaller dishes will help you feel like you’re actually eating more than you
Make sure your dish is a different color than your
food: People tend to over serve themselves if the color of their dish is too
close to what they’re eating.
Drink from tall glasses: If partaking in an adult
beverage, swap your lowball glass for something tall and narrow. Researches
from the British Medical Journal found that you’re more likely to pour larger
amounts of alcohol into a short glass as opposed to a tall one.
Cut your food into smaller bites: A test conducted at
the Arizona State University found that students who were told to cut up their
bagel before eating it ate less calories than those who ate the uncut bagels.
There you have it! Most of the suggestions on this list are
very simple to integrate into your daily routine. A swap of an ingredient here,
a smaller plate there…you’ll be sure to shave off at least 100 calories, if not
more, every day!