Slashing calories from your diet is the single best way to lose some weight. If you’re anything like me, this is easier said than done. Sometimes I start out virtuous and doing great, but by the end of the day all I want is Doritos and Dr. Pepper. No matter when you have a hard time sticking to your goals, these all day tips will help you cut calories and reach your weight loss and health goals. Good luck!
1 Never, Ever Skip Breakfast when You Get up
You might think that giving up your morning meal will save you calories and help you lose weight, but the opposite is actually true. The truth is that you need that meal to recover from the time you’ve been sleeping and to restore your glycogen stores. When you skip meals, your body goes into starvation mode and your metabolism slows down. Plus, you get so hungry that you run the risk of making unhealthy choices when lunchtime comes.
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Fueling your engine with a nutritious breakfast sets the tone for your entire day. It kick-starts your metabolism and stabilizes blood sugar levels, which can prevent those mid-morning crashes that lead to snacking on sugary treats. Opt for a balanced mix of protein, fiber, and healthy fats to keep you full and energized. Think whole-grain cereals, yogurt, fruit, and nuts. Remember, eating well in the morning ensures you're less likely to succumb to calorie-laden convenience foods later on.
Frequently asked questions
2 Have a Snack Midmorning if You Need One
If you go more than four hours between breakfast and lunch, you might need a snack in between. Most experts recommend not going more than that without refueling because, like I said above, it slows your metabolism and increases the risk of binge eating. If you do opt for a snack, keep it to about 100 calories and make sure you balance your snack with the rest of your day’s intake so you don’t overdo it.
3 Or Skip the Snack…
I know this sounds contradictory and it sort of is. Whether you eat a snack or not depends on you and you might not need a snack and could find that between meal nibbling hinders your weight loss. If a midmorning snack isn’t helping, consider having a breakfast that is just a bit bigger and then wait to eat again until lunchtime rolls around.
4 Don’t Wait Too Long to Have Lunch
Sometimes I get so busy during the day that pretty soon it’s 2:00 and I haven’t even had lunch yet. Turns out this can hinder weight loss. Studies show that people who eat lunch at noon instead of waiting too long lost an average of five pounds more. Pencil in your lunch break and work the rest of your schedule around it so you ensure a break for a meal at the right time.
5 You Definitely Want an Afternoon Snack
The time between lunch and dinner is generally much longer than that between breakfast and lunch so most diet experts say you need a snack in the midafternoon or you get too hungry and make poor choices at dinnertime. A snack that is about 200 calories or so helps you refuel and keeps you from taking in too many calories at dinner.
6 Close the Kitchen after Dinner
When my kids go to bed and I’m still up, I tend to want to snack. However, experts say that you should close down the kitchen after dinner to keep yourself from eating high calorie snacks and wrecking your health goals. Research shows that people who stop eating after dinner lost more weight than those who snacked in the evening.
7 Eat Dinner before 7:00
You might be tempted to extend dinnertime to later in the day so you can get away with eating right before bed. However, a study shows that people who don’t eat between 7:00 at night and 6:00 in the morning lost more weight than those who ate later than 7:00.
8 Drink Plenty of Water
A great way to curb your cravings and hunger throughout the day make sure you drink plenty of water. Staying properly hydrated is extremely important to your body. This prevents hunger pangs, reduces bloating, and makes your body just feel better.
9 Sip Some Green Tea
Whether it's a cup at night to prevent snacking or an afternoon pep to your step; sipping some geeen tea will suppress your appetite, boost your metabolism, and help you meet your daily water intake.
10 Brush Your Teeth after Eating Dinner
It sounds silly, but you're not going to want to eat after brushing your teeth for the night. To prevent the mindless late night snacking, brush your teeth after dinner so you're ready for bed and have a reason to avoid junk.
Which of these steps can you make to cut more calories?
