According to the latest government figures, 64 percent of British adults are overweight or obese. On average, they consume 200-300 more calories a day than is recommended. The recommended daily calorie intake for both men and women is 2,000 calories. So what can you do to curb your calorie intake? Fortunately, there are several easy ways to reduce your daily intake.
Cook your own meals
The key to losing weight without dieting is to cut back on processed foods and increase your consumption of fresh, homemade foods. This way, you can keep track of the calories and other nutrients in your food and eat fewer calories. Cooking your own meals also helps you stay away from the temptation to grab unhealthy snacks. Eating packaged foods or eating out all the time is not only unhealthy, but it can also cause irritability and depression.
Another important reason to prepare your own meals is to cut back on fats. Many processed foods contain high amounts of fat and are often packed with calories. It is also difficult to count calories when eating out, so cutting down on these calories is essential. Besides, cooking at home allows you to cook healthier versions of your favorite foods. Making homemade food can be fun and can help you lose weight without dieting.
Avoid snacking on high-calorie foods
While eating snacks can help you maintain a healthy weight, it is important to choose your snacks wisely. Snack foods should contain protein, fiber, and a small amount of heart-healthy fat. They should also be free of sugar. Eating these types of foods throughout the day will keep you from feeling hungry all the time.
Avoid eating out of a bag or box
A good way to cut calories without dieting is to stop eating snacks and meals out of a box or bag. These foods are often loaded with calories and are usually eaten mindlessly while scrolling on a phone or watching TV. Instead of grabbing a bag of chips for an afternoon snack, take time to plan out a meal and include protein and produce. It also helps to turn off the TV and eat mindfully.
Avoid eating fruit juices
If you want to reduce your calorie intake without dieting, you should avoid eating fruit juices. These drinks are packed with sugar, fat, and calories, and they don’t contain any fiber. Juices also lack vitamins and minerals and don’t provide sustained energy. They are also not suitable for people with diabetes and insulin resistance, pregnant women, and people with eating disorders.
Although fruit is a great source of nutrients and fiber, it also contains a natural sugar called fructose, which raises blood sugar and triggers the release of insulin, which encourages the storage of fat. Moreover, many fruits are high in fructose, which has four calories per gram. Therefore, it is better to eat whole fruits instead of drinking juices.
Avoid skipping meals
There are a few reasons why you should avoid skipping meals to cut calories without dieting. First, skipping meals can lead to weight gain and muscle loss. Second, skipping meals can make you more likely to stop at a fast-food restaurant on the way home. Fast-food restaurants usually serve high-calorie, high-fat, and high-sodium food.
The reason that skipping meals can cause weight gain is because you’re not supplying your body with the essential nutrients it needs. It can also cause you to become fatigued, which can lead you to snack on unhealthy food. Plus, it causes your metabolism to slow down, which makes it more difficult to burn fat.