To lose weight successfully, one must maintain a calorie deficit, but it’s a fact that after a certain point, the calorie count and deficit that worked initially when you started your weight loss journey is not effective anymore and not fetching any results, and you would have to cut down a few more calories to put the fat-burning process back in motion. This particular phase is called “weight loss plateau” and it can ruin your progress and demotivate you from putting in further effort if the extra pounds are not coming off. In fact, dropping even 100 calories from your diet can bring a major change on the weighing scale. Shaving off 100 calories in a day doesn’t mean sweating it out for extra half an hour on the treadmill or going out of breath taking multiple flight of stairs, or staying off food the whole day. As we have mentioned previously, cutting down even 100 calories is a great deal after hitting a plateau, and the good news is that you can cut off 100 calories even without noticing. If you are clueless on how to do it, we have listed down 15 amazing ways to do that and you would see positive changes on the weighing scale.
1. Avoid Jam and Chocolate Spreads on Bread/Toast: And we are hoping that it’s brown bread you like to eat (not white) – even then, avoid applying jam or chocolate spreads because they are loaded with empty calories and sugar. Instead, peanut butter, avocado paste, hummus, and even honey would be better options.
2. Avoid Sugar in Coffee/Tea: Most of us can hardly function without having our regular cups of tea/coffee, but you can save a lot of calories by skipping sugar and switching to stevia instead.
3. Switch To Oil Spray: No matter how healthy the cooking oil is, using it as sparingly as possible would be a good idea, especially if you are trying to get into a calorie deficit. Instead of pouring oil from a can during the cooking process, use the oil in a spray form. There are many options in the market, and now you can easily make the switch to cut calories.
4. Chew Food Slowly: Chewing slowly is a technique that helps you to eat mindfully. When you eat slowly, you would eat the correct amount of calories that your body needs, instead of indulging in overeating.
5. Say No To Fizzy Drinks: There’s no place for soft drinks and beverages in your weight loss journey. Also, diet soda is no good either – there’s a huge misconception that diet soda is a healthier alternative to other fizzy drinks. Here’s a fact – if you replace a 200 ml bottle of soda with water daily, you can easily lose up to 12 kg in one year so – so simply avoid all soft drinks and aerated beverages.
6. Avoid Mayonnaise in Sandwiches: Mayonnaise packs a lot of calories and it would be prudent to switch to protein-rich hummus or mustard paste to add flavour to sandwiches instead.
7. Eat From a Bowl instead of Dinner Plate: It’s easy to trick your brain to eat less when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food that you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are consuming more food. So, dump the dinner plate and pick that bowl.
8. Swap Instant Noodles with Homemade Veggie Noodles: Invest a spiralizer and make thin noodles out of zucchini, carrot, and even sweet potato to avoid extra calories that come in a packet of instant noodles. If spiralizer is not available, you can cut these veggies into julienne strips as well.
9. Eat More Lean Protein: This kind of protein is low in fat, carbs, helps to build muscle and trim the waistline. It also helps to bring down saturated fat intake. Lean protein scores well when it comes to weight loss because most proteins are high in saturated fats and cholesterol and when you go overboard with proteins, it can be counter-productive with regards to weight loss. In fact, do go through these “15 Food Sources of Lean Protein that Can Help with Weight Loss.”
10. Increase Water Intake with Each Meal: Consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such a quantity of water before the meal will significantly stretch your tummy and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating. Also, frequent hunger pangs are most probably caused due to dehydration and if you can provide your body with more H2O, you can lose weight rather effectively.
11. Switch Frozen Fruit with Candies: When you crave for something sweet, instead of reaching out for high-calorie candies and sweets, freeze fruits such as grapes and strawberries and relish these low-calorie and healthy sweet treats instead.
12. Switch Chocolate with Dark Chocolate: There’s no need to give up on chocolates, instead switch to dark chocolate which also gives a good boost of antioxidants to the body. Read about “12 Ways Dark Chocolate can Help you Lose Weight.”
13. Popcorn vs Microwavable Popcorn: Popcorns are no doubt a low-calorie snack unless you are making them out of microwavable readymade bags which are loaded with high-fat ingredients. Use corn kernels and make fresh popcorn at home, and save a lot of calories in the process.
14. Packaged Fruit Juices: We would even go the extent of advising against juicing out fresh fruits and consume whole fruits instead because with juicing you tend to lose precious fiber. Packaged fruit juices which claim to contain 100% natural juice have higher calorie count and eating whole fruit would help avoid those extra calories.
15. Start on the Rati Beauty Diet: If you are clueless on how to cut calories to lose weight, check out the Rati Beauty diet on the Rati Beauty app and learn how to adjust calories to lose weight effectively and in a healthy way, without struggling too much.