How to reduce calorie intake lose weight without hunger

How an athlete to properly trim excess calories

We often try to find ways to add calories to gain weight. mass and maintain an active sports lifestyle. But there is times when it’s more beneficial to remove something from the diet. For example, if you are trying to lose weight or exercise less, more relevant consume less.

The way you chose to remove excess calories from your diet, can reduce not only body weight and fat percentage in body, but also the level of your health and strength.

• Base
• Sample meal plan
• How to cut calories without hunger?
  • Why you should not greatly limit yourself in calories
  • How much to reduce calories to lose weight?
• 3 tips for more effective calorie loss without hunger
  • Remove Junk Calories
  • Use vegetables to supplement your diet.
  • Exchange low fiber foods for high fiber foods
• findings

Base

• The period in which you exercise less is the best time for the right start, so as not to spoil the results of training, if they are
• Reduce slowly and gradually, the daily deficit is 300-500 calories
• Keep track of energy and mood
• Eat foods rich in protein and vitamins, not calories
• Do not consume sugar on days when you are not exercising.
• Use fiber to get enough
• Distribute protein intake by day
• Do not ignore the energy needed for training
• Do not eat snacks
• Do not drink alcohol
• Drink enough water throughout the day
• Watch your calorie intake
• Do not eat until full – always get up from the table a little hungry
• Eat slowly, chew food

Sample meal plan

Here is an example of how to properly reduce calorie intake for weight loss, without harming your muscle mass and physical strength.

To clean your diet of junk food, remove approximately 500 calories and take a few steps to the right diet. it ideal way to improve your diet – small steps lead to big the result.

• Breakfast: the best way to start consuming less is to replace yogurt with sugar for an unsweetened option. You can also eat less oatmeal.
• Lunch: if you reduce calories here, you will have to make lunch not so satisfying. Keep track of serving sizes, replace some foods for more fiber-rich vegetables and stay tuned nutritional diet.
• Dinner: reducing servings is the best way to reduce excess calories without changing the foods you eat for dinner. If you drink alcohol, limit it to one serving.
• Snacks: this category has the most opportunities for cleaning the diet. Instead of cookies or sweets, try cottage cheese without sugar – instead of carbohydrates, you get the proteins you need so much. it proves that there is not necessarily less to get more a healthy diet.
• Workout Food: The Food You Eat Before, During, and After training is an area where nothing is worth changing. On the contrary there is an opinion that other meals should be reduced, and add this food to nutrition before exercise. After all, these calories will be burn out when you exercise.

How to cut calories without hunger?

Many people begin their journey to lose excess fat with calorie restriction. This method has long been known and always works – studies show that it is more effective than exercises for weight loss by themselves.

But at the same time, many people who have limited the amount of consumed food, constantly feel hungry. It’s not only unpleasant but it can also prevent you from fighting fat. You better design for yourself a small deficit and choose only the right food, which will make you feel satisfied, but not hungry. Below you will learn how to reduce calorie intake to lose weight. without hunger.

Why you should not greatly limit yourself in calories

Although you might think that removing a large amount calories will allow you to automatically lose fat, in fact this tactics will stop you. “Your metabolism will slow down, and your body will start to store fat much faster, because he will believe that the “rainy day” began, and therefore should be stocked up, “- says Ginger Hultin, Seattle nutritionist and speaker at the Academy of Healthy nutrition.

In addition, such a deficit is difficult to maintain for a long time. When the body notices that it lacks energy for normal functioning, it secretes hormones of hunger, due to which a person begins to search food. “Ironically, you might even be harder by the end of your life.” diet than at the beginning, ”says Hultin.

How much to reduce calories to lose weight?

Nutritionists often recommend a reduction of 500 calories per day, as the best amount if your goal is weight loss. This tactic implies that 500 kcal per day is the same as a half kilogram fat per week, which is healthy, realistic and safe quantity.

Nevertheless, Khultin says that you can choose more individual approach: calculate how many calories you consume per day and how much you really need. It’s better to enlist help a nutritionist or use a calorie calculator.

Track your food intake for one to two weeks. help you select the application to find out how much you eat in average. This will allow you to understand how much you can limit. calories by removing snacks or drinks that are not usually counted.

Such apps can also give you an idea of ​​quantity. the energy that you better get from food if you want to reduce weight. They will show how the amount consumed now relates to desired amount.

Aliks Turov, diet consultant and doctor of sciences, recommends choose a deficit of 15-20 percent of your daily calorie intake. “This means that if your body needs an average of 2000 calories per day, then your deficit will be 300-400 kcal, “she says. Note that “calories needed” is the amount the body needs in day to maintain normal function and maintain current weight. This number of calories you can get with fitness programs, or by entering your weight into an online calculator, growth and activity level.

“If you started with a 15-20 percent deficit, but after four weeks did not notice the results, then the number of calories should limit to another 100 per day, “says Turov.

However, keep in mind the daily energy needs of as you lose weight. Turov recommends recounting calorie needs after losing 5-7 kg.

3 tips for more effective calorie loss without hunger

Although a slight feeling of hunger is normal in dealing with excess fat, you should not feel hungry all the time – and certainly not very hungry. “As a nutritionist, I know that if a person feels hungry all the time, he is doing something wrong, “- says Hultin.

Here are some expert tips to help you. limit the amount of food correctly:

Remove Junk Calories

Start by cleansing your diet of foods that don’t carry. no benefit to the body. Alcohol, sweets, effervescent, sweet drinks, pastries and fast food are just a few types of food, which can be removed without losing anything.

Limiting processed and refined foods may be the only necessary step in your fight against excess weight. Recently the study found that a person, when consumed processed food, eats an average of 500 calories more than if I ate whole foods. For two weeks on a processed diet a person gained a kilogram of food, and lost the same amount in two weeks on a diet of natural products. Try to get rid of junk food in your diet.

If you find it difficult to part with a processed but loved food, remember that you do not have to get rid of it right away. “In the human diet there is room for any food, but in everyone needs to know the measure. Obvious sources of empty are often visible calories and you need to cut them out if you want a healthy lifestyle life, “says Hultin.

Use vegetables to supplement your diet.

You will need to remove some types of foods, such as bread or pasta, but they will be replaced by other, more useful options. AT In any case, you will not stay hungry. Turov believes that it is better replace all unnecessary vegetables, which not only consist of fiber, but also full of useful trace elements. They let you add volume to the dish.

For example, if you’re used to eating two plates of pasta for dinner, start eating one at a time, and instead of a second plate, eat some vegetable dish, such as fried zucchini. “So you eat the same weight, but overall calories will be less, “- explains Turov.

Exchange low fiber foods for high fiber foods

High fiber foods include plant foods, e.g. apples, beans and oats. These types of food saturate better when This contains fewer calories. In addition, they digest longer. Therefore, if you add them to your diet, you are not only faster Eat up, but stay longer fed up. This will allow you to soon time to lose weight. Many studies show that if just add more fiber to your diet, you can lose weight – especially if other strategies you do not have work.

Studies also noted that in many countries only five percent of the population consumes enough fiber with food (19-38 grams per day). Low fiber diet is the problem. the world. It is recommended to follow the labeling and choose that contains enough dietary fiber.

findings

Regardless of your reason to reduce calories diet, watch your health. If you start to feel weakness during normal workouts or even throughout days, lose weight too quickly or start to get sick often, you are more likely just overdone with calorie reduction.

When you eat little, make sure your food is rich vitamins and minerals because you get less nutrients. Keep track of indicators like density bones, fat, hormone levels and blood pressure to make sure that you do not harm your health.

By consuming fewer calories, keep an eye on other healthy ones. habits that will help you lose weight – sleep enough, remove sources of stress and do many strength exercises, to maintain muscle mass. Consult a nutritionist, to develop a plan that helps you stay healthy and strong.

Recommended: how to burn 2,000 calories per day.

Sources:

• https://blog.myfitnesspal.com/how-athletes-can-cut-calories-the-right-way/
• https://blog.myfitnesspal.com/how-to-cut-calories-without-starving-yourself/