Whenever we try to reduce the number of calories in our diet, we go hungry and end up throwing in the towel.
What are you doing wrong and how can you solve it?
Next, I propose 5 simple changes (confirmed by the science) that you can incorporate in your day to day to reduce calories and to lose weight in a healthy and durable way.
How do I reduce the amount of calories without starving?
Calories are simply a measure of energy.
Everyone knows that in order to gain weight, you should consume more calories than you lose.
And, conversely, if you want to lose weight, you should burn more calories than you consume.
Reducing the number of calories without taking into account the food you eat is not a sustainable and long-lasting way to lose weight.
It may work for some people, yes, but most of these end up starving and abandoning the diet.
For this reason:
It is advisable to make certain permanent changes to maintain the long-term calorie deficit and not starve yourself in the attempt.
1. Avoid sugared soft drinks and fruit juices
Soft drinks and fruit juices are mainly responsible for adding kilos in the current diet.
A simple way to start losing weight is to suppress calories from liquid sugar.
Soft drinks, fruit juices, chocolate milk and other sugary drinks.
It is important to know that the brain does not record the calories present in liquids in the same way that it records the calories present in solids.
For this reason:
When you drink sugary soft drinks, your brain does not automatically counteract the consumption of these calories with less consumption of other foods.
Sugary drinks are hugely related to an increased risk of obesity.
According to an article in Evidence in Pediatrics, the reduction of sugar in adults is associated with a drop in weight of 0.8 kg, while the high consumption of sugars is associated with a weight gain of 0.75 kg.
But that is not all…
The harmful effects of sugar go beyond the simple fact of gaining weight: can seriously damage your metabolic health and increase the risk of all kinds of diseases.
Although in small quantities the sugar present in food is not harmful, in large quantities and from added sugars and sugary drinks can cause a catastrophe.
What is the use of taking these drinks if there is no physiological need and, avoiding them, we save all kinds of harmful effects?
2. Decrease carbohydrate intake
Reducing carbs, especially carbohydrates and refined sugars, is a very effective way to lose weight.
In other words:
A low carbohydrate diet causes a decrease in appetite and, automatically, fewer calories are ingested.
According to several studies, following a low-carbohydrate diet can make you lose 2-3 times more weight than a low-fat, calorie-restricted diet.
And not only that:
A low carbohydrate diet has all kinds of health benefits, especially for those with type 2 diabetes or metabolic syndrome.
If you do not want to eat a low-carbohydrate diet, try to eat high-quality, high-fiber carbohydrates that come from whole foods and a single ingredient.
3. Increases protein intake
Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort.
When it comes to losing weight, protein is the king of nutrients.
Consuming more protein can reduce appetite, decrease cravings by 60% and increase the amount of calories you burn.
One study showed that people who consume 30% of calories in protein form are automatically ingesting 441 calories less per day.
This means that:
By simply adding protein to your diet, you can easily increase and reduce the calories you consume.
According to other studies, protein also increases the metabolic rate and helps to reduce appetite.
And there’s more:
Since protein requires energy for its metabolization, a high protein diet can raise the amount of calories burned to 80-100 calories per day.
Protein can also help you fight cravings, the worst enemy of people on a diet.
According to one study, 25% of calories in the form of protein decreased by 60% the cravings and reduced by 50% the desire to snack late at night.
If your goal is to lose weight with minimal effort and in a sustainable way, increase your protein intake permanently.
Not only will it help you to lose weight, but also to prevent or at least significantly decrease the recovery of lost weight, in case you decide to throw in the towel.
4. Practice exercise and lift weights
When we eat fewer calories, we also automatically burn fewer calories.
And this means that:
A long-term calorie reduction can greatly decrease metabolism and, therefore, lead to a loss of muscle mass.
What can we do about it?
Practically, the only proven strategy to prevent this from happening is to exercise your muscles by lifting weights.
On numerous occasions, weightlifting has been shown to prevent muscle mass loss and slow metabolism in a long-term calorie restriction period.
If you can not go to the gym, you can also do body weight exercises like push-ups, squats, sit-ups, etc.
Do not forget that:
Practicing exercise also has many other benefits that go beyond weight loss: it lengthens life, reduces the risk of disease and gives you more energy and well-being every day.
5. Drink more water
A simple trick to lose more pounds is to drink more water.
Drinking 2 liters of water a day can make you lose about 96 calories more per day.
But did you know that the time you drink water is more important than the amount you drink?
Drinking water before meals can help you reduce hunger and automatically boost you to consume fewer calories.
In one study, taking half a liter of water half an hour before meals resulted in a 44% greater weight loss over a 12-week period.
Drinks containing caffeine, such as coffee and tea, are also excellent for weight loss, since caffeine can help speed up metabolism, at least in the short term.
Now you can reduce calories without starving yourself. Try it!