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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Creating a calorie deficit is a common approach to weight loss, as it involves consuming fewer calories than your body needs to maintain its current weight. Here are some hacks that can help you achieve a calorie deficit.
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Use a food diary or a calorie-tracking app to monitor your daily calorie intake. This awareness can help you make informed decisions about your food choices and portion sizes.
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Be mindful of portion sizes to ensure you're not overeating. Use smaller plates and bowls, and measure or weigh your food to get a better understanding of appropriate serving sizes.
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Choose foods that are low in calories but high in nutrients. This includes fruits, vegetables, lean proteins, whole grains, and legumes. These foods tend to be more filling and can help you stay satisfied with lower calories.
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Protein has a higher satiety value compared to carbohydrates and fats. Including protein-rich foods or protein powders in your meals and snacks can help you feel fuller for longer and reduce overall calorie consumption.
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Beverages like sodas, sugary juices, energy drinks, and alcoholic beverages can contribute a significant amount of calories without providing much satiety. Opt for water, unsweetened tea, or black coffee as your primary beverages.
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Slow down and pay attention to your body's hunger and fullness cues. By eating more slowly and mindfully, you may find that you naturally eat less and feel more satisfied.
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Fruits and vegetables are generally low in calories and high in fiber, which can help you feel full while consuming fewer calories. Aim to include them in most of your meals and snacks.
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Regular exercise can help create a calorie deficit by burning extra calories. Incorporate both cardiovascular exercises and strength training to maximize calorie burn and maintain muscle mass.
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Be mindful of your snacking habits and avoid eating out of boredom or in response to emotional triggers. Find alternative activities or hobbies to keep yourself engaged and distracted from unnecessary snacking.
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Poor sleep can disrupt hormones that regulate hunger and satiety, leading to increased calorie intake. Aim for 7-8 hours of quality sleep each night to support your weight loss efforts.
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Remember, it's important to create a calorie deficit in a sustainable and healthy manner. Consult with a healthcare professional or a registered dietitian for personalized advice and guidance based on your specific needs and goals.
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