When people tell you they want to lose weight, it probably is because they want to go on a diet and/or simply feel healthier. However, if this isn’t the primary reason that someone wants to shed weight, there are plenty of reasons. Even when your goal is to lose your body fat percentage, or just get fatter, there are multiple ways you can cut back on calories too.
1. Start Eating Smaller Meals
It has generally been said that addressing the issue beforehand is better than addressing any aftermath later. While this may be true in some cases, it doesn’t hold up over others. This is particularly true for those who already have a chronic diet like someone with type 2 diabetes, heart disease, osteoarthritis, etc. They tend to eat more than most of us do and eat less or not at all when we see a doctor for our first checkup. There is no need to go as big as possible, but instead, the next time you see a health professional do a physical, ask them how many calories they’d like and then figure out how much you could make by eating smaller portions or snacks in between meals more regularly. You will end up getting the same number of calories without much effort, even without knowing what’s in each bite.
2. Reduce Your Sugar Intake
Everyone knows about portion control, but one of the simplest ways is through reducing sugar intake. I know it sounds obvious, but just because you don’t think about what you’re eating does not mean it was never intended to happen. The problem is we usually have low self-esteem when we look down on ourselves and judge foods. What works depends on the person but sometimes some things work, and some don’t. If you are not doing anything extreme like cutting out soda, alcohol, processed foods, or sugar completely, these will start to add up. Don’t get discouraged though. As long as you stick with healthy choices, you will eventually be able to achieve them.
3. Get Plenty Of Protein
Protein is essential for muscle building and repair. It also helps to prevent age-related muscle loss so don’t skip out on this important nutrient. Adding protein to your plate will help give off the ‘you are what you eat’ energy you need to keep going. Instead, aim as close to three servings (a cup for every two meals) a day, such as 1 serving of whole-grain cereal with 3 eggs, 1 serving of vegetables to your meal, and 2 servings of meat/beef. I know it seems easy to say, but take the time to think about what you are making, and make sure you get enough for everyone and their needs. A little extra protein will save your wallet and add fuel to your body so get used to it!
4. Drink Water
Drinking water keeps your skin looking good and keeps you clear. Drinking water makes your body feel fuller so if you do not like eating food, and often feel hungry even your favorite snacks (baked potatoes), you’ll benefit, especially now that you are slimming down. Try adding hot water to plain cold water and lemon to water to make it taste better. And remember, when you are full, you will have more to drink and your metabolism will speed up which means you will burn off more fat too. Just be careful, too much water after your workout can cause cramps or constipation.
5. Limit Refined Carbs
Refined carbohydrates are sugars to eat and drinks that don’t help improve your body. These include sugar-sweetened beverages, sugary sweeteners, breakfast cereals and pastries, sweets, soft drinks, pasta, bread, rice, and pasta noodles all have a high amount of sugar. Also, the sugar added at the grocery store is added to increase shelf life but the sugar content is far from what is needed for proper nutrients. Some research suggests sugar is a factor in causing obesity, but this study only showed that, rather than being directly responsible, having a relatively larger amount of refined carbohydrates could prevent it. Talk about why you like having sugary tastes in your sweets and try to cut back on these so you can maintain a sense of nutrition and body figure. Stick with your values and preferences when it comes to what kind of food you eat. If you are trying to lose weight, dieting is not the answer, nor is it the end-all, be all.
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