Is it possible to cut calories and still fill full? The answer is yes! In this article, I’ll show you seven ways you can cut your calories and still fill full.
You have heard or read it before, “eighty percent of your weight loss success will come from what you eat.”
Many of us know that if we can get our food right, we can get our weight right. But for some reason, food remains a real challenge.
In the ideal world, the average fitfam person wants to eat healthy. We want to eat the right food in the right quantity and at the right time. But often times we go overboard with food because our appetites just have the minds of their own, and they don’t want to cooperate with our fitfam goals.
Let look at seven ways you can cut calories and still feel full.
#1- Stay Hydrated
Dehydration does not only make the body weak, but it can also add inches to your waistline because sometimes thirst can be mistaken for hunger.
Drink enough water throughout the day to keep yourself energised and full.
#2- Bulk your food with non-starchy vegetables
Non-starchy vegetables add bulk to your food without adding unnecessary calories. For example,100 grammes of leafy vegetable and 100 grammes of cooked white rice may weigh the same, but the veggie yields fewer calories that the rice. One good thing about veggies is that they are versatile and you can add to most dishes.
Next time, instead of eating your usual plate of yam, reduce the quantity by half and add any vegetable of your choice to bulk it up.
#3- Eat healthy snacks between meals
Going for a long period without eating anything can make you do serious damage at your next meal. When we wait too long between meals, we tend to overeat because we feel we have earned the right to eat more.
Always have healthy snacks handy to prevent this from happening.
#4- Use the hunger scale
There are two main reasons people overeat:
1. They wait till they are starving before they eat.
2. They eat every time they feel like eating even when they are not hungry.
Using the hunger scale will help you tune into your body’s hunger signal so that you can respond appropriately.
#5- Eat homemade meals
It is going to be hard to lose weight if you eat out all the time. The reason is that you don’t have any control over the food you are buying outside. It will surprise you how fast you can lose weight when you start preparing your meals.
Take back the control by eating homemade meals eighty percent of the time.
#6- Use small serving plates
Using a small plate to serve your food on makes the food looks bigger. This fools the brain to think the food is plenty than it is. And guess what! Whatever the brain believes is what the stomach believes too.
Small serving plates make you eat less but still feel full.
#7- Go lean with proteins
Meats are excellent sources of proteins which are essential for tissue growth and repairs, but they are high in (saturated) fat too. This makes meats, especially red meat, high-calorie food. You can cut down your calories by choosing the leanest cut of goat meat, skinless chicken, fish, egg whites and whey protein.
You can also choose plant proteins like beans, whole grain, and nuts and seeds instead of animal proteins.
How to make these seven tips work for you
Look at where you are having the most struggle with your nutrition and choose 2–3 tips you know will be most practical for your situation. Follow the tips for at least 30 days for the best result.