Losing weight requires being in a deficit of calories.
When I lost 35 pounds three years ago, I made simple adjustments to how I ate.
Try substituting turkey crisps for pork sausages.
Losing weight requires you to eat less calories than you burn through your daily life and exercise.
It worked for me when I lost 35 pounds three years ago, and have kept it off since.
Losing fat doesn't require cutting out any specific foods, it's about managing your overall food intake
Experts do not recommend limiting your diet by eating too little or cutting out your favorite foods.
It is important that you don't drastically drop your calories too low so you can sustain this while feeling energetic and healthy with a strong immune system.
Jordan told Insider he suggests aiming for 3-6 lbs a month.
When I want to lose weight, I make simple food swaps that help me reduce my calories while still being satisfied.
1. Greek yogurt is used for sour cream.
The fat-free Greek yogurt is 187 calories per 100ml, compared to 54 calories for the sour cream.
2. Bagels are thin for bagels.
Bagel thins are similar to thinner bagels, and they are still delicious. Bagel thins usually come in at around 130, which will save you at least 100 calories.
I don't like rice cakes very much and thinner slices of bread are more satisfying to me.
3. For regular peanut butter, there is powdered peanut butter.
The peanut butter is powdered and has no oil. You mix it with a little water.
It isn't as delicious as regular peanut butter because it doesn't have the same texture. Sometimes I make a swap because I still enjoy powdered peanut butter, and the choice is in line with my goals.
The normal peanut butter is around 188 calories per 2 serving, but powdered is about 60 calories for the same amount.
4. Sausages for pork.
Turkey sausages come in at 160 calories less than pork, so you can eat them for less.
5. Turkey meatballs for beef.
Turkey meatballs have less calories than beef meatballs, but are just as good.
6. Turkey bacon for pork.
Not all swaps are worth it for me. I prefer to still have the carbs in smaller quantities, even though some people recommend replacing it with other things.
I enjoy both turkey bacon and pork bacon equally, and a slice of turkey bacon is 34 calories each, compared to 50 for an average slice of bacon.
7. Replacing eggs with egg whites in omelettes and scrambles.
Egg whites are very low in calories, but I like to make a mix of whites and whole eggs for the best of both worlds.
A 45g egg white is equivalent to one medium egg which is about 70 calories.
There are 8. Diet drinks instead of regular drinks.
Replacing regular soda with a diet version can cut calories in half.
When I want an alcoholic drink, I like to drink gin and slimline tonic.
There are 9. Skimmed milk in coffee.
If you prefer skim milk over whole milk, you can take your drink's calories from 228 to 128, roughly.
10. There is salted popcorn over chips.
Popcorn is very low in calories when it is not covered in sugar, syrup, or butter. If you get a craving for chips, try some lightly salted popcorn.
A 17g bag of salted popcorn is around 84 calories, compared to 123 calories for a 25g packet of salted chips. A portion of popcorn is usually lighter in weight for the same size.
One of the easiest ways to reduce calories is to choose a small tub of popcorn instead of a large one.
One thing that can be done is to try and half portion sizes of the items that you have labeled asguilty pleasures.
11. There is fresh fruit over dried fruit.
A small bag of dried apricots has 72 calories. One fresh apricot has 34 calories.
It is easier to eat dried fruit than fresh fruit. Fresh fruit with higher water content is more filling.
There are 12. Low fat yogurt.
Fat-free yogurt is still delicious and a lot lower in calories than higher fat yogurt. The fat-free Greek yogurt has 54 calories per 100g, while the 5% fat yogurt has 93 calories.
13 Cooking spray can be used instead of oil or butter.
Reducing the amount of cooking oil or butter in your meals is an easy way to cut calories.
If you use less or low calories cooking sprays, you can make your meals lighter.
There are 14. Ground turkey is better than beef.
Replacing ground turkey and chicken with beef and pork can lighten up a meal. I still eat beef and pork when I lose weight, I just work them into my calories.
2% fat ground turkey breast has 136 calories per 100g, while 20% fat ground beef has 273 calories.
15. Chicken breasts are over thighs.
100g of breast is 165 calories, compared to 203 for thigh and 203 for wing.
16. Low calories ice cream.
There are lots of low calories ice cream on the market. 300 calories is the amount of calories in a jar of halo top sea salt caramel ice cream. The triple caramel chunk ice cream from Ben and Jerry's is 1,100 calories.
Losing weight doesn't mean never having Ben and Jerry's, it might just mean having it a bit less often. Lower calories can help you hit your goals.
The original article can be found on Insider.
All Rights Reserved © 2024
