If you want to lose weight, you need to consume fewer calories than you consume and create a negative energy balance.
But in this process where you are trying to reduce calories, you should be more careful in your food choices.
Here is what will help you lose weight. and some simple but effective tips to reduce your calorie intake
Sauces such as ketchup and mayonnaise that you add to your meals cause you to consume more calories than you think. So much so that 1 tablespoon of mayonnaise adds 60 extra calories to your meal.
If you use too much sauce in your meals, even if it is homemade, try to reduce or avoid using it.
When consuming beverages, we often ignore their calories.
Sugar-sweetened beverages such as soda, cola or fruit juice contain high calories.
For example, a can of cola is approximately 140 calories and 39 grams. Contains sugar. This means approximately 15 cubes of sugar.
A study also showed that these sugar-sweetened drinks not only cause you to consume more calories, but also make you feel hungry earlier.
Tea and coffee are healthy and low-calorie drinks.
But a teaspoon of sugar added to 1 cup of tea means 16 kcal.
Sugar added per day. This may not sound like much for a person who drinks 1 cup of tea. But if you consume more or put more sugar in your tea, you need to be careful.
If you consume ready-made food, you do not know what the person cooking it puts in it.
Even a food that you think is healthy or low-calorie may have been prepared in a way that increases its calories and may have added extra fat or sugar.
Preparing the food yourself eliminates such a problem.
If there is junk food somewhere you can easily reach, this means that you can eat it easily.
If you have a habit of eating in different moods, especially when you are angry, frustrated or happy, this is a serious situation. back to the problem
If you do not want to consume unhealthy snacks, keep them away from your home.
The plates used today are 44% smaller than the plates used in the 1980s. big.
A big plate means more food is served, which means you eat more than you should.
A study shows that people who eat on big plates are 45% more likely to eat on small plates than those who eat on small plates.
Choosing small plates helps you control your portions and curb your need to overeat.
Most people do not consume enough vegetables.
Turkish nutrition and health research shows that approximately 51% of individuals in Turkey consume vegetables every day.
Filling half of your plate with raw or cooked vegetables will both increase your vegetable consumption and reduce calories.
Consuming water before the meal makes you feel fuller even though you eat less.
A study shows that People who consume 500 ml of water before each meal consume approximately 13% fewer calories than those who do not.
Studies show that you start your meal with lower-calorie foods such as soup or salad. Starting a meal prevents you from eating more than you should during the meal.
Another study showed that people who drank soup before the main meal consumed approximately 20% fewer calories.
Extending the duration of eating and chewing your food better can make you feel full sooner. This allows you to eat less.
If you have a habit of eating too fast, try putting the fork and spoon down with every bite you eat or chewing each bite at least 20 times. This way, you can realize that you are eating really fast.
Sometimes even salads that you think are healthy and low-calorie can be deceiving because they contain high calories.
Especially you ordered If the salad comes on a large plate and is filled with high-calorie foods and sauces.
The best thing is to make it yourself at home or read the contents of the salad you will order, ask for the extra ingredients to be added on the side of the plate, and consume as much as you want.
If you are faced with too many kinds of food, you will probably miss the meal a little.
Especially open buffet or all-inclusive hotel meals pose a big problem in this regard. and you eat more than you should without realizing it.
To prevent yourself from eating too much, be sure to pay attention to your portions or try using a small plate as I mentioned above.
Studies have shown that you eat more when there is something distracting you during meals. This situation is especially serious during dinner.
A study showed that people who are interested in things around them during the meal and do not focus on their food snack 30% more than people who are more controlled and know what they eat.
Therefore, if you have habits such as watching television, reading a book, using your mobile phone or working on the computer during the meal, it is best to leave them until after the meal.
Most people find themselves focusing on what is put on their plate. It feels like you have to finish everything.
But if you're not hungry or full, you don't need to do this.
Weigh yourself during the meal, focus on how you feel, and if you're full, push yourself harder to wipe your plate clean. Don't force it.
When you want to consume ice cream or chocolate, it is now possible to find mini sizes of most products.
If you crave them, choose the smaller ones. You will get rid of unnecessary calories.
If you are consuming something sweet outside, try sharing it with the people next to you and you will still be the winner.
Some restaurants now offer a It serves much more than you need to eat at once.
To avoid too much food, it is best to ask for half of the meal to be packaged when ordering. This way, there will be no waste and you can use it for the next meal at home or share it with someone else.
If you find this difficult to do, try the opposite. As I mentioned above, if you're full and still have a lot on your plate, ask for the leftovers to be packed.
One study showed that people who regularly lost weight ordered half portions or shared their food with friends when eating out.
This may sound strange, but if you have a habit of eating too fast, switch the spoon to your other hand.
Eating with the other hand may slow you down and make you eat less.
Consuming more protein-containing foods can help you lose weight or maintain the weight you lose.
One of the reasons for this is that protein-containing foods make you feel fuller. and thus prevent you from eating more.
Try adding high protein foods such as eggs, cheese, grilled chicken meat to at least one or two meals during the day.
If you are very hungry and are at a restaurant that serves pre-meal snacks and appetizers, send them back as they came.
By adopting this habit, you will eliminate hundreds of calories from yourself. Definitely follow this advice, especially if you cannot stay away from the butter and bread combination.
It is best to keep the bread basket in a place you cannot reach until your main course arrives.
You can make small adaptations in the choices in your meals so that you can consume fewer calories.
For example, if you are eating a hamburger and you remove the bread on the hamburger, you will consume approximately 160 calories less. If the hamburger is large, this amount may increase even more.
In the menu. Even if it is not available, you can reduce the calories by taking some of the bread on the sandwich you ordered and create your own sandwich.
You can ask them to replace the french fries with more salad. like this By doing so, you will both increase your vegetable intake and reduce the calories of your meal.
Some restaurants may try to deceive you by promising more drinks or food with a small price difference. Like the french fries and cola example.
Nowadays, most restaurants serve more than they should, so just stick to one portion.
Extra cheese. It is offered to you in restaurants as an option.
However, even a thin slice of cheese can add approximately 100 calories to your meal.
Cooking your own food means that what you eat is healthier. It is the best way because it is in your hands and your calorie intake is in your hands.
But if you want to reduce your calorie intake, it is better to choose some cooking methods.
Instead of frying in oil, grilling, steaming, boiling. or prefer baking methods in the oven.
In addition to being high in calories, creamy sauces generally contain no or fewer vegetables than other sauces.
p>If you choose tomato-vegetable sauces instead of creamy sauces, you will consume fewer calories and benefit from the healthy properties of vegetables.
All ready-made sauces We cannot say that foods are unhealthy, but they may contain hidden sugar or fat.
If you read nutritional labels, you will not have difficulty choosing healthy ones. Also, do not forget to pay attention to the amount of calories in one portion of the food you consume, so that you know how many calories you will actually consume.
The whole fruit is rich in fiber, vitamins, minerals and antioxidants, which helps you get your daily dose. It is a healthy alternative for your diet.
Moreover, if we compare it with fruit juice, you are not likely to consume too much because even one fruit will make you feel fuller than 1 glass of fruit juice.
When possible, eat the fruit itself. Prefer it over water. Feels fuller, eats fewer calories and benefits from more nutrients
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