Tips To Lower Your Calorie Intake

Need some creative ideas to help you reduce calorie intake? The following tips will help you save hundreds of calories a day that will result in several extra pounds of fat loss over the course of time.

1. Chew Your Food

A study in the American Journal of Clinical Nutrition showed that chewing your food 40 times instead of the typical 15 chews resulted in 12% fewer calories being ingested. (1) For an average 2000 calorie diet, that equals 240 calories. Over the course of a year, that’s 25 pounds. Not only does chewing your food reduce calorie intake, it also helps you slow down and enjoy your meal more.

2. Use Spices Instead of Sauces

We all look for ways to add some extra flavor to an otherwise bland meal. Instead of going the sauce route, why not use spices instead? They still add flavor, but they do it without adding major calories and unhealthy sugars to your meal.

3. Eat More Fiber

Fiber adds bulk and weight to your meals. It also slows down their digestion. This all helps you reduce calorie intake. Fiber expands in your stomach – filling you up so that there’s little room for more food. It also lowers the glycemic index (GI) of your food, which indirectly leads to less food being eaten because cravings are reduced.

4. Eat at Home

It is much harder to control what goes into your mouth when it wasn’t prepared by you. Even so-called healthy meals at restaurants can have hidden calories. They tend to use sauces liberally, and salad dressings can have hundreds of calories. Preparing your food at home gives you complete control of everything that goes into your mouth.

5. Split Your Meal

Many meals at restaurants have extremely large portion sizes. Many of these meals can easily pack 1,000 calories. Why not try splitting an entree with someone. If it’s still not enough food, you could always split an appetizer too. This is an easy way to cut your restaurant bill in half too.

6. Don’t Eat From the Bag

It’s much harder to keep track of your calories when you eat right from the bag. Instead, take what you plan on eating and put it into a bowl or onto a plate. It will keep you from overindulging.

6. Beware of take-away or restaurant portions

Portion sizes tend to be much larger at restaurants. There’s no need to finish off every meal you buy when you go out to eat. Eat half your meal and take the rest to-go.

7. Drink Water

This is an easy one, yet many people just can’t stand the taste (or lack of) of water. Water does more than just reduce calorie intake. It helps keeps your metabolism revving at 100% – causing you to burn more fat over time. Plus, for most people, they get more satiety from eating their calories instead of drinking them.

8. Bake, Boil, or steam

The way you prepare your food can have a dramatic impact on your calorie intake. Any cooking method that adds calories (like frying) will work against your weight loss goals. Try using other methods to cook your food that actually remove calories, like baking, boiling or steaming.

9. Use a Smaller Plate

The idea is simple – the bigger your plate, the more likely you are to put more food on it. A smaller plate helps you control portion sizes, which is a big key to weight loss.

10. Eat More Raw Foods!
Eating foods raw is a great way of eating less calories. Here’s why: Raw foods are more nutritious (heat destroys enzymes, vitamins and minerals) hence you fill fuller quicker; Raw foods take more time to eat, chew and swallow, hence you end up eating less; What’s more…?

If you want to know more about how to lose weight the healthy way, >>Click Here<< to watch my Free Video!

Comments are closed.