Staying in a calorie deficit is one of the most important factors to achieve weight loss because it will increase your body’s ability to burn fat instead of storing it.
However, many people underestimate how unbalanced your nutrition can be after finishing their meal until they’re left feeling unsatisfied and ready to eat again. What you need are some useful tips that will help you stay in a calorie deficit while controlling your portion.
Portion Control Helps You Lose Weight
Controlling your meal’s portion is an important factor to achieve weight loss. When you control the size of your meal, it prevents you from adding too many calories so that even if your food is high in fat, you actually lower your caloric intake for that meal.
One of the most common reasons why people fail in their weight loss goal is because they overlook how bad eating too much can be. It may not seem like it immediately but eating more calories than what’s necessary will prevent you from losing weight and might even cause you to gain it!
Controlling your meal’s portion is the easiest way to trick your mind into believing that you’re eating more than what’s necessary. A normal portion of vegetables or carbohydrates can range from 100-300 calories, with proteins between 200-400 calories, and healthy fats even lower at about 80-170 calories per one portion.
Count your calories
Counting your calories can help your calorie deficit to stay healthy. A calorie deficit occurs when you consume fewer calories than the amount of energy that your body expends. You have to create a calorie deficit in order for your body to lose weight, but consuming too few calories can cause negative effects on your health.
One way to ensure that you are consuming the proper amount of food every day is to count the calories in your meals. Keep track of everything that you eat each day, along with how much energy it contains. Generally, a recommended daily calorie intake is 2,000 calories for women and 2,500 calories for men. Learn to measure your calories, get yourself an AWScales gadget to do that job for you. Because people who are trying to lose weight should consume even fewer calories. So you can achieve a calorie deficit by cutting back on your daily food intake and by adding in more exercise.
Exercising can help you manage your calorie deficit, making it easier for you to lose weight. A big part of this is maintaining strength in muscles while losing fat. Exercise will help you to burn off excess fat while maintaining muscles. This is because strength exercises trigger the body to produce proteins, which are used to build stronger muscles according to livestrong.com. When you reduce calorie intake, your body starts resorting to its reserves for energy, and it taps into the glycogen stores in your muscles and liver. When these are gone, your body will start turning to its fat reserves for energy, which can make you feel tired and affect performance.
Skip the second serving
It should be noted that many people generally eat more than their needs when they are served large portions. As we all know, the consumption of food in large quantities is necessary for us to not feel hungry and survive. Though many people do it without any thought, this consumption should be done within reason, since the consumption of more calories than needed brings with it a greater risk of overweight and obesity, which cause serious health problems.
In addition to this, the consumption of excess calories can also bring about a number of diseases such as diabetes. In order for you to have a healthy body and lose weight by consuming fewer calories, it is necessary that you control your portion size.
Don’t double your carbs
Many people who are trying to lose weight use the idea of calorie shifting. Calorie shifting is basically where you eat drastically differently every day, but the total energy intake stays about the same. This method can lead to greater fat loss in studies compared to a strict diet with no variations. However, this doesn’t mean that you should be eating different things every day.
For example, if you need to eat around 2000 calories per day with a ratio of 50% carbohydrates, 30% protein, and 20% fat for the majority of your days, then many people would think that it’s okay to double their carbs on cheat days. However, with this method, most of your carbs will be coming from junk sources like cookies, cakes, and candy. This is not how you should go about calorie shifting.
Instead of doubling your intake of carbohydrates, try to increase the protein levels on days that you do eat more calories.
In conclusion, a calorie deficit can still be achieved without having to resort to eating bland foods that are low in calories. By not doubling your carbs on cheat days, you can achieve a healthy calorie deficit while also being able to have some of your favorite dishes. This way you are more likely to stick with your diet plan, instead of getting sick of it and giving up.