How Many Calories Should You Eat To Lose Weight?

How to reduce calorie intake

While it may sound simple to expend more energy than you consume, applying this to your day-to-day lifestyle can be challenging. It is not recommended that you just cut calories without considering the nutritional content of the food you consume.

Eating processed foods instead of whole foods is not a sustainable or healthy way to lose weight, and can lead you to feel hungry and/or overeat as they are less satiating and nourishing.

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The following lifestyle changes can help you to lose weight in a healthy, sustainable way:

1. Eat more vegetables

Vegetables have a high fiber content, which the body cannot digest, that fills up your stomach without increasing your calorie intake.

Fiber can also be found in foods such as whole grains, legumes, and fruits, all of which are satiating, nutrient-dense, and low in energy.

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Fiber supports important bodily functions, such as feeding your gut microbiota and regulating bowel movements.

2. Eliminate distractions

Eating while using a computer, smartphone, tablet, or watching TV distracts you from your hunger and fullness signals and increases the likelihood of overeating. Try eating mindfully and slowly without distractions, so you can focus solely on enjoying the taste and smell of your meal.

3. Reduce condiments

Condiments, sauces, and salad dressings can contain many hidden calories that you don’t realize you are consuming. Dressings such as caesar, mayonnaise, ranch, and blue cheese have large amounts of fat from cream and oils that can quickly add up to a lot of extra calories.

When eating out, ask for dressing or sauces on the side so you can control your own portions. At home, opt for mustard, vinegar, or lemon juice for a hit of flavor that is much lower in calories than rich condiments.

4. Hydrate

Staying hydrated is extremely important for weight loss. Water is naturally calorie-free and assists with satiety, reducing the likelihood of overeating at your next meal.

Water is not only important for hydration, but it also assists with digestion, metabolism, and supporting your organs to remove toxins from the body.

5. Exercise

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Restricting your calories for a long period of time can reduce your metabolic rate, causing your weight to plateau, and increase the risk of muscle loss. When you are in a calorie deficit, your body compensates by storing, instead of burning, energy. Increasing strength-based training, such as lifting weights, can assist in preserving muscle mass and promoting fat loss.

6. Increase protein intake

When you want to lose weight, you should eat plenty of protein. A study has revealed² that consuming 25% of your daily calories from protein reduces obsessive thoughts about food by 60% and curbs late-night snacking by 50%, which can both lead to increased weight gain.

Eating more protein is an effective way to lose weight as it reduces hunger and cravings, and preserves muscle mass. Protein can also increase your metabolic rate as it requires more energy to digest than carbohydrates or fat.

7. Cook at home

Homemade dishes often have fewer calories than those prepared at restaurants. Restaurants aim to make their food as appealing as possible so they often use lots of added sugars, salt, and fat. When you cook, you’re in control of the ingredients, the amount of fat and oil you use, and the portion sizes you serve yourself.

By preparing your food yourself, you can significantly reduce your calorie intake to lose weight and eat healthier. Consider investing in lunch containers, meal prepping in advance, and portioning out your lunches to take to work or school. Not only will this help your waistline, but also your wallet.

Examples of healthy low-calorie lunches that are easy to prepare include whole-grain pasta with veggie and turkey sauce, veggie chili, Buddha bowls, and chicken-veggie stir-fries.

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Category: Cook