10 Tips to Cut Calories

Here are a few seemingly simple changes that can have a huge influence.
Drink your water.
You know you are supposed to drink it, but it just isn’t as good as some other alternatives. Try to drink at least 8 ounces before you consume anything - even snacks. Aim for at least once ounce of water per kg of bodyweight each day.
Eat your veggies.
When you fill up on vegetables, there is less room in your stomach for other higher calorie foods, plus you get the crunch factor that can make you feel more full. And while you do still need to include a wide variety of food groups in your diet, it is not a bad idea to start your meals, or at least include vegetables in as many meals as possible. And remember, it should be an enjoyable experience, so pick vegetables that you like.
Eat less at one time, but more consistently.
When you eat large quantities of food at one time, and then fast for 4 or more hours between meals, you are more prone to overeat. Try instead to keep yourself on a more neutral level of hunger. Eat at slight hunger, and stop when you are content rather than starving yourself, and then binging until you are uncomfortably full.
Eat lots of the good stuff.
Aim for the majority of all your food to consist of vegetables, fruits, whole grains, lean proteins, and healthy fats such as nuts and avocados and while some of these foods are calorie dense (like nuts and seeds). These foods also tend to be more nutrient dense, so you are getting more bang for your buck!
Pair food groups.
Opt for high protein, high fiber foods for your snacks. I like to recommend a protein and a piece of produce. Fruits and veggies are excellent sources of fiber, and things like cottage cheese, nuts, and nut butters are great protein sources to pair for a perfect, filling snack.
Keep good foods handy.
Shop after you have eaten, and stick to the perimeter of the store, where the whole, less processed foods tend to reside. If your fridge and pantry is full of good healthy food, then it will be easier to make healthy choice when hungry. That will make it so much easier than trying to resist temptation if your cupboards are full of junk food.
Sleep enough.
Or for most people, simply sleep more. Getting your 7-9 hours per night can help curb cravings, and just make you feel better. When you have had a proper night's rest, you are more likely to have the energy to cook, and remain active which are essential in supporting your weight loss goals.
Stop drinking your calories.
When you consume calories, you want them to count, and too often those we drink do us little good. They are commonly calories mostly from sugar, and they provide little satisfaction. Opt for water, and a snack next time that soda craving comes knocking. If plain water isn’t doing it for you, try adding in a stick of cinnamon, or some freshly sliced citrus and strawberries.
Relax.
Stop stressing so much. Stress can release a hormone called cortisol which can stimulate appetite, and increase cravings of high sugar and high fat food groups [1]. Reducing your stress levels can assist both your mental and physical health. So, take some time to slow down and relax every once in a while.
Eat more protein.
Protein provides greater satiety, and this can be a great way to keep you from overeating throughout the rest of the day. Aim for at least 20 grams of protein per meal, especially at breakfast to prevent hunger pains and unnecessary snacking between meal. Protein needs will vary by individual, so find out what works best for your body and your fitness goals.
Becca Capell
iFIT Head Trainer