Losing weight essentially boils down to creating a calorie deficit. Calories are a unit of energy, and our bodies need energy (calories) to function and move. We get the energy we need for these purposes through the food that we consume; however, if we consume more calories than we actually use over a period of time, that is when weight gain occurs.

To lose weight, you need to tip the scales and ensure that the energy you’re using (or calories burned) is greater than the calories you’re eating. There are 2 ways to do this:

Increasing your physical activity levels.
Decreasing your calorie consumption through a healthier diet.

The most effective, and long-term results generally involve a consistent combination of the two.

Drastically reducing the amount you eat, restricting your food groups, or implementing extreme exercise routines are NOT recommended. Although you may see quick results this way, not only will this be unsustainable, but you’re also more likely to cause yourself harm through sickness, injury, and/or some form of nutritional deficiency.

Slow and steady really does win the race. It may not be glitzy and glamourous, but by reducing your calorie intake by about 250 calories each day and increasing your physical activity by about 250 calories each day (equivalent to around 30 to 60 minutes of walking), you can lose around 0.5kg of weight per week.

So here are 7 ways you can sustainably reduce the calories you’re consuming through food without going on an extreme diet:

1 — Replace fatty / sugary snacks with fruit.

Instead of reaching for a chocolate bar or a packet of crisps, choose fruit instead. This can be whole, dried, frozen, or even tinned. Fruit is generally low in calories but full of nutritional value that your body actually needs, and with many fruits, such as apples and berries, containing fibre, you’ll often feel fuller on fewer calories.

2 — Fill half your plate with vegetables

When you’re eating your main meals, try to fill half of your plate with vegetables. Like fruit, vegetables are full of nutritious goodness, whilst also being low in calories.

3 — Use a smaller plate

For most people, a bigger plate usually means more on the plate. Choosing a slightly smaller plate size means you’re less likely to eat as much at meal time.

4 — Go brown

When it comes to your cereals, rice, bread, and other starchy carbs, choose the wholegrain options. Again, these have higher satiety helping you to feel fuller for longer, so you’ll be less likely to snack or eat as much throughout the day.

5 — Food swaps

Are there lower-calorie versions of the foods you want to consume? Then try these instead. Fad diets are often about cutting out what you love completely (keeping you in a yoyo cycle), but a sustainable healthy lifestyle usually means finding a balance or alternatives for the things you enjoy. Low-calorie options could be a good choice for some of the things you consume on a regular basis; however, be sure to check the labels before you buy because “low fat” on the pack doesn’t always mean fewer calories than its full-fat counterpart.

6 — Adapt recipes

Could you use healthier alternatives in your cooking? Perhaps rapeseed or olive oil instead of butter or margarine, or yogurt for cream, or even add vegetables to add bulk to your meal instead of having carbs or meat all by itself? Making little changes like this can help decrease your overall calorie intake and the nutritional value of your meals.

7 — Check but don’t obsess

They say knowledge is power and for a good reason. Checking the labels of the things you’re eating can be useful in starting to get to grips with what calories look like when it comes to food portions or amounts. A free app like MyFitnessPal can also be useful in helping you to see how much you’re really consuming because so often we can fool ourselves but eventually the scale doesn’t lie. However, if you find tracking begins to become obsessive or affects your mental health then leave it alone and stick to the tips I’ve already outlined previously, they’re still really effective.

I hope this post has shown you that little changes can really go a long way when it comes to your weight loss journey (as does a little patience and consistency too)!

If now you want some tips to increase your physical activity without traditional exercise, check out this post HERE.

But if you’re ready to take that next step and want to implement a personalised programme with a professional at your side, check out my personal training services.

If you enjoyed this post, please consider sharing it with a friend that you think will benefit.

Torema xXx

About The Author: Torema Thompson is a 100m sprinter, qualified personal trainer, UKA speed athletics coach (& nutrition coach in training). She is passionate about helping athletes and fitness enthusiasts go from newbies to masters in their athletics and/or fitness.

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