If you want to lose weight, you need to consume fewer calories than you consume and create a negative energy balance.
However, in this process where you are trying to reduce calories, you should be more careful in your food choices.
Here is a simple but effective way to help you lose weight and reduce your calorie intake. some effective tips
- Use less sauce
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.
- Do not drink calories
- Do not drink calories strong>
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 contains approximately It is 140 calories and contains 39 grams of sugar. This means approximately 15 cubes of sugar.
Additionally, a study has shown that these sugar-sweetened drinks not only cause you to consume more calories, but also make you feel hungry earlier.- Tea and do not add sugar to your coffee
Tea and coffee are healthy and low-calorie drinks. But a teaspoon of sugar added to 1 cup of tea means 16 kcal. 1 cup of tea with added sugar per day For a person who drinks, this may not sound like much. But if you consume more or put more sugar in your tea, you need to be careful.
- Cook your own food
If you consume ready-made food. You don't 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, or added extra fat or sugar. Preparing the food yourself eliminates such a problem.
- Do not keep junk food at home
If there is junk food somewhere you can easily reach, this means you can eat it easily. Especially when you are angry, angry or happy, you can eat something in different moods. eating If you are sick, this can become a serious problem. If you do not want to consume unhealthy snacks, keep them away from your home.
- Use smaller plates
The plates used today are 44% larger than the plates used in the 1980s. Big plates mean 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.
- Fill your meals with vegetables
Most people do not consume enough vegetables. Turkey's 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 is the best way to both increase your vegetable consumption and consume fewer calories.
- Drink water before each meal
Drinking water before a 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.
- Start your meal with low-calorie foods
Studies show that starting a meal with lower-calorie foods such as soup or salad 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.
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Prolonging the eating time 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.
- Put high-calorie foods on the edge of your plate
Sometimes you think they are healthy and low-calorie. Even the salads you eat can be deceiving as they contain high calories. Especially if the salad you order comes on a large plate and is filled with high-calorie foods and sauces. It is best to make it yourself at home or read the content of the salad you will order, ask for the extra ingredients on the side of the plate and consume as much as you want. .
- Do portion control
If you are faced with too many types 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.
- Focus on your meal
Studies have shown that you eat more when there are distractions during your meal. 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, they do not want to watch television, read a book, use their mobile phones or use their mobile phones during meals. If you have habits such as working on the computer, it is best to leave them after eating.
- Do not wipe your plate clean
Most people find themselves focusing on what they put on their plate. It feels like you have to finish everything. But if you are not hungry or full, you do not need to do this. Weigh yourself during the meal, focus on how you feel, and if you are full, do not force yourself to clean your plate.
- Share your desserts
When you want to consume ice cream or chocolate, it is now possible to find mini sizes of most products. If you crave them, you will get rid of a lot of unnecessary calories by choosing smaller ones. If you are out and about Even if you are consuming something sweet, try sharing it with the people next to you and you will still be the winner.
- Package your remaining meal outside. �rın
Some restaurants now serve much more than you should eat at one time. To avoid too much food, it's best to ask for half of the meal to be packed 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.
- Other. Try eating with your hand
This may sound strange, but if you have a habit of eating very fast, switch the spoon to your other hand. Eating with the other hand may slow you down and make you eat less.
- Add protein foods to your meals
Consuming more protein-containing foods can help you lose weight or maintain the weight you lose. One of the reasons for this is Foods containing protein 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.
- Do not touch the bread basket
If you are very hungry and are in a restaurant that serves snacks and appetizers before the meal, send them back as they came. By adopting this habit, you will save hundreds of calories from yourself. Especially if you cannot stay away from the butter and bread combination, definitely follow this advice. It is best to keep the bread basket in a place you cannot reach until your main course arrives.
- Make healthy changes
You can make small adjustments 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. Even if it is not on the menu, the bread on the sandwich you order will consume approximately 160 fewer calories. You can reduce the calories by buying some of your own sandwich You can ask them to replace the fries with more salad. In this way, you will both increase your vegetable intake and reduce the calories of your meal.
- Stay with a single portion
Some restaurants offer more with a small price difference. He may try to deceive you by promising you more drinks or food. Like the french fries and cola example. Nowadays, most restaurants serve more than they should, so just stick to one portion.
- Skip the extra cheese
- Change your cooking methods
- Prefer tomato sauces instead of creamy sauces
- Nutrition. Get into the habit of reading the label
- Eat the fruit itself
Extra cheese is offered as an option in restaurants. However, even a thin slice of cheese can add approximately 100 calories to your meal.
Cooking your own food is the best way because what you eat is healthier and your calorie intake is in your hands. However, 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.
Creamy sauces are high in calories. They generally contain no or fewer vegetables than other sauces. If you choose tomato-vegetable sauces instead of creamy sauces, you will consume fewer calories and benefit from the healthy properties of vegetables.
We cannot say that all ready-made foods are unhealthy, but they may contain hidden sugar or fat. If you read the nutrition labels, you will not have difficulty in choosing healthy ones. Also, do not forget to pay attention to the calorie count of 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 makes it a healthy alternative for your daily diet. Moreover, if we compare it with fruit juice, you are not likely to consume too much because even one fruit will give you more energy than 1 glass of fruit juice.
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