21 easy ways to cut calories and lose weight

Experts recommend reducing 500 to 1,000 calories per day to safely lose 1 or 2 pounds per week. If you try to lose weight, start with small changes, you can do in a consistent manner. Here are a few to try.

Jump at the main dishes to remember.

1. Snack smarter

Replace high sugar snacks like cookies and fries by more Options rich in fiber and lower sugar. For example, opt for popcorn instead of nuts or icy yogurt instead of ice cream. Plan in advance By having prepared fruits and vegetables ready to eat so that it is easier to make healthy choices when you are busy or stressed.

2. Reduce condiments

Condiments, sauces and dressings are often rich in salt, fat and calories. Skip or reduce these extras can help you manage your weight. Healthy condiment options Include salsa, mustard and fat -free vinegots.

3. Jump the seconds

Stick to a unique portion Maybe a concrete way of being aware of the calorie intake.

4. Prioritize fiber

The increase in fibers in your diet can increase your probability of losing weight. Foods rich in fiber, such as fruits and vegetables, is generally lower in calories and help you feel full. Food directives for Americans suggest that Women get 25 to 28 grams of fiber every day And men Get 30 to 34 grams.

5. Reduce your portions

Unsurprisingly, today’s “supersize” parts are associated with weight gain, especially when they involve foods rich in calories. At home, consider using a food scale To make sure you eat recommended portions (often smaller than what you expect). If you go out to eat, entry With a friend or ask your server to put half the order in a take -out box before taking out your meal.

6. Stay hydrated

Drink adequate water Throughout the day can help you maintain healthy weight. Men should target 13 cups (with 1 cup equal to 8 ounces) and women should target 9 cups. You will probably need more if you are in a hot environment or if you are physically active.

7. Wear your snacks

Do not eat directly from the bag unless it is of individual size. It is easy to lose track of the number of calories you consume. Instead, try to use small bags or containers to portion of snacks in high calorie You may be tempted to make follies.

8. Use a spray of olive oil instead of butter

Olive oil spray is a good alternative to butter when preparing food. For each carpet of butter that you replace with an olive oil Spritz, you can save up to 34 calories.

9. Limit alcohol

Alcohol is rich in calories and promotes impulsive behaviors such as overeating. Experts generally recommend Limit alcohol When you try to lose weight. If you plan to imiber, drink in moderation, opt for lower calorie options or low sugar content, or try alcohol -free cocktails (alcohol -free drinks).

10. Use herbs for flavor

Cut calories painlessly by replacing condiments with Fresh or dried herbsLow calorie options that maximize flavor, as well as antioxidants.

11. Integrate meal replacements

An easy way to reduce calories is to replace one meal a day per day Option rich in fiber and protein Like a protein bar, shake or a prepacké meal.

12. Quick intermittent

Steady fasting means cycling between the periods you eat and the rules you don’t eat or don’t eat a little. When you eat, make sure your food is rich in nutrients.

13. Limit sodas and sugary drinks

Drink sodas Can increase blood sugar and cause weight gain. Try to limit these drinks and other sweets (juice, sweet cafes). Although dietary sodas are caloric and sugar -free, consumption can also be associated with health problems.

14. Jump fried foods

Frying foods in hot oil add calories and makes them less nutritious. To fight weight gain, eat grid chicken instead of fried chicken or use a Air Fryer Instead of making food in oil.

15.

A constant exercise can help you lose more weight and keep it. The recommended amount is 150 minutes per week of aerobic exercise of moderate intensity (Cardio), but even shorter exercise thrusts at the same time can add up. Small changes like taking the stairs and walking in the office every hour or two can add up over time and improve your overall health.

16. Turn off the TV

You might be more likely to eat too much if you eat in front of a TV or screen. Eat awareness Without distractions can help reduce calories.

17. Increase protein

The protein is slimOffering a satisfied feeling of fullness that can reduce your appetite. Diet with adequate proteins Can help you consume fewer calories, increase lean body weight and maintain weight loss.

18. Preparation of meals

The data show that restoration is less nutritious and causes higher body weight than Meal prepared at home. Plan and prepare meals in advance For a more varied diet, a stimulated intake of fruits and vegetables and reducing sodium intake, to maintain or reach a healthy weight.

19. Know when to eat

Eat most of your calories Earlier in the day Can benefit your heart and in your size. The end of the evening snacks can reduce your metabolism and increase the levels of the cortisol stress hormone, which is associated with weight gain. Sauté the breakfast can also increase the risk of being overweight.

20. Read nutrition labels

Sometimes people can underestimate the number of calories they eat. Reading nutrition labels can help you Make better food choicesLike choosing more options rich in fiber and nutrients or eating smaller portions.

21. Sleep enough

Lack of sleep is linked to weight gain and a higher BMI, perhaps from the food at the end of the evening or increased snack. Target 7 to 9 hours of sleep Every night to support a healthy metabolism and weight.

Main to remember

• Prepare your food at home When possible and have healthy and progressive snacks at hand for busy days.
• Proteins, fibers and adequate water Help you stay full and maintain healthy weight.
• Limit condiments, alcohol and sodaswhich offer little nutrition and can lead to too many sugars added to your diet.