I have posted about how important it is to continue to work out harder and smarter to lose weight and/or body fat. Your diet is the other component to losing weight and/or body fat.
It takes a 3,500 calorie deficit to lose 1 lb of fat! That is an average deficit of 500 calories a day to lose only 1 lb a week. This sounds really hard, right?
Here are some tips on how to cut back your calorie intake:
Get on a feeding schedule. This may sound like raising a newborn, but it works. It you feed your self every few hours, your body will adjust and your blood sugar will stay level. This will help stave off cravings. Don't skip meals.
Lay off sugary drinks. Regular soda, juice (unless it is fresh), most Starbucks drinks (check out their website for nutrition info.), whole milk, etc., bottled sweet teas, regular lemonade, hot chocolate and many other drinks are too high in calories and/or fat. Choose zero-calorie drinks. If you need a Starbucks fix, check out the calories first. Nonfat does not mean non-caloric. Would you rather eat your calories or drink them? Your choice.
Eat whole foods. This doesn't mean shop at Whole Foods. It means eat foods that are not processed. Fruit, veggies, whole grains, and (if you want) some lean meat. Your body does not need processed foods such as the popular 100 calorie snack packs. They have little nutritional value and rarely satisfy. Try a piece of fruit and a tablespoon-and-a-half of nut butter or low fat cheese; hummus and raw veggies; whole grain crackers and nut butter or cheese; raw nuts, just as examples. Remember that fruits and veggies have lower calorie counts compared to fats. Eat healthy fats, but pay attention to the portion. Go for nutrition over empty calories. Your body has no need for a Cheese Nip! (I wish it did.)
Pay attention to your portion size.This is my biggest challenge. We see super-sized portions on television, magazines and in restaurants. We think that these large sized portions of food are ideal. Restaurants often serve portions that are 2-4 times larger than recommended.
Read food labels. Pay attention to the calories, fat and fiber in comparison to the serving size. Make educated food choices.
Lay off the booze. Again, would you rather eat your calories or drink them? Drinking often leads to eating. It can be a vicious cycle.
Sleep. Tired people often mistake the need for sleep as hunger. It is said that when you are tired, your body produces ghrelin, a hormone that stimulates hunger. This makes it very hard to make good food choices. Your body needs rest and sleep to rejuvenate and lose weight. Try to get the sleep you need.
Plan your meals.Set aside time to plan all your meals/snacks for the week and food shop. Chop fruits and veggies for the week. Prepare snacks. If good food choices are readily available day-to-day, you are more likely to stay on track.
We will delve into these tips in more detail. Until then, remember that both exercise and diet contribute to the calorie deficit. You gotta do both!
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