Do you feel like you’re doing everything right and still not losing weight?
You’re eating how you’re supposed to and working out more than ever and the weight just won’t budge. You’re not alone in this battle with the scale, but maybe there’s an unsuspecting solution.
You might be eating more than you think
You’re eating less than ever and feeling frustrated with your weight-loss plateau. Are you really tracking your calories or just feeling out the amounts that you’re eating?
Also, sneaky calories from oils or butter could be adding up more than you think. You’re probably thinking (palm to face) right now because it never seems like you’re doing enough. Once you get your calories dialed in, it gets easier than you think.
Avoid Liquid Calories
Swap for Lower Calorie Versions
Cut Out Condiments
Fill Up on Low Calorie, Nutrient Dense Foods
Prepare Your Own Meals
Weigh Your Foods for Accurate Portion Size References
6 helpful tips to drop the weight
1. Skip the liquid calories
This is often obvious, but many people continue to consume soft drinks, juices, and smoothies that are high in calories, fat, and sugar.
Rather, substitute diet drinks like diet coke or diet pepsi for these. Several studies have shown that diet drinks do not contribute to weight gain, which is why many people believe that drinking regular soda is better.
That being said, the majority of your liquid intake should consist of water, low calorie drinks such as low fat or skim milk, almond milk, and calorie free drinks. Protein shakes are the only exception, as they should contain at least 20 grams of protein and be under 150 calories per serving.
2. Replace with Low-Calorie Versions
You can substitute foods and sauces that are lower in calories or contain none at all. Choose light wraps or light bread if you are having trouble finding a tortilla or bread alternative with less calories. You can use your imagination to locate healthier foods that are still nutritious but have fewer calories per serving.
Having said that, be cautious when choosing "low calorie" foods that have been through a lot of processing because they frequently contain substances that the body cannot digest or that can interfere with digestion and absorption.
It's a good idea to stay with something a bit less processed if you see anything with a lot of ingredients and difficult-to-pronounce terms on the label.
3. Eliminate condiments
There is a good chance that you are consuming hundreds of calories each day without realizing it if you aren't tracking how much mayonnaise, ketchup, and additional sauces you add to your meals.
Start by replacing full-fat and high-calorie condiments with lighter calorie alternatives (mayo vs light mayo). If you can't find one, I advise switching to low- or no-calorie options like salsa or spicy sauce. Spices that are low in sodium while yet having a strong flavor can also be used in inventive ways.
4. Consume Low-Calorie, Nutrient-Dense Foods
All foods contain calories, but some have more calories per volume than others, which means that some foods take up more space in your stomach than others.
For example, a large full handful of almonds (or two small handfuls), which is thought to be a healthy snack (and don't get me wrong, they aren't bad for you in moderation), can have 400+ calories. You could have roughly 8 ounces of grilled chicken over 1.5 cups of cooked white rice with a low-calorie condiment like hot sauce for the same number of calories.
Almonds contain fat, which can keep you full, but the amount of stomach space they take up in comparison to rice and chicken may leave you feeling empty (it's a food volume thing).
So, if you focus on pairing nutrient-dense foods with foods that take up stomach space (leafy greens, water, rice, fruits, etc.), you may be able to feel fuller on fewer calories.
5. Make your own food
Dining out frequently or while on the run already makes it harder to monitor portion sizes, extra fats and oils, and food quality.
Since you pay for the entire meal when you go out, it’s typical for people to finish it. It could appear to be a waste of money if you didn't eat it. On the other hand, if you order a meal that is more sensible and has fewer calories, they frequently lack volume (since the portions are smaller). This gives rise to claims that "portion sizes are small" or that you paid too much for your food.
If you’re worried about getting "your money's worth" when dining out, making your own meals will allow you to control any additions to the food that could add extra calories (oils, butter, salts, sweets, sauces). You will also be able to save money.
6. Weigh your foods to get accurate portion sizes
This is a JOY... It's not enjoyable, lol.
To re-educate oneself on actual serving sizes, however, is a highly eye-opening and helpful practice you can perform.
When you do this, you can measure out some of your food and set it out on a table in a bowl or cup using the scale's weight (in grams). This is a terrific method to make it easier for you to understand how much rice is in a serving or how many more calories you consume when you create a peanut butter and jelly sandwich.
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