For the first article click here: https://mgfitlife.com/2017/02/28/5-quick-calorie-cuts/
Still looking for more tips and tricks to cut back on those calories huh?
Well, just remember that if you aren’t consistent with your day to day intake, these “simple” cuts won’t make much of a dent, but they could help you get started.
1. When eating out, NEVER clean your plate
I stole this from a friend I had dinner with last night who said he has lost about 10 pounds recently by just cutting back on fast food, and by never cleaning his plate when he eats out.
I loved this idea. If you think about it, even if you leave a few french fries and a few bites of a ‘sammich, that could easily be 300 calories. If you eat out daily, this would be cutting out 2100 calories per week!
Not to shabby.
2. Slow DOWN When You Eat
Set a stop watch next time you eat. See how long it took you. Now double that time the next time you eat a meal.
Yes, I know we are all super stressed and crunched for time – but if you aren’t currently measuring your food, and have no clue how much you eat – then eating too quickly can really add up fast.
By taking your time, you are giving your hunger signals more time to tell your brain that you are full.
3. Use a smaller plate at home.
Still load it up with protein and veggies, and then the rest of the space with “other” stuff.
By reducing the volume of food you eat – you will reduce your calories (go figure!)
Plates and serving sizes have actually gotten bigger over the years, and so has your countries average waistline (also, go figure)
4. Set a time frame to eat. Also know as intermittent fasting.
While this may not work for all, intermittent fasting has is proponents.
Essentially you just set a time window that you eat, and a time window that you don’t. Usually the feeding window is anywhere between 4 and 8 hours.
I would recommend starting with 8 hours. So say you wakeup at 6AM, then as soon as you have your first bite of food, then you start your “8 hour clock” when you can eat. As soon as your 8 hours is up, no more eating.
5. Feel Hungry Before Eating
This is a big one, as many people have never experienced hunger.
It is important to eventually get to the point of intuitive and mindful eating – when you don’t have to track things, and can maintain your progress made.
Feeling physical hunger before eating is a big step towards mindful eating.
So, give it a try – no matter what time it is, if you don’t feel hungry – then don’t eat. Wait until you FEEL physical hunger.
*PHYSICAL HUNGER comes on slowly, feels like a dull stomach ache, then leads to a little headache, and eventually dizziness. (don’t get to THIS point – but when you start feeling it in your stomach, wait about 30 minutes – then eat)
*STRESS HUNGER comes on quickly, and often comes back quickly after eating, because food doesn’t fix your problems.
Hopefully one of these might give you the extra push you need – or some ideas to try.
However, if you are already trying one tactic (say tracking macros) don’t think you need to jump to a different strategy right away. Things like fat loss and muscle gainz take time – and consistency (AGAIN WITH THAT WORD!)
Make sure whatever strategy you are trying works best for YOU, and you do it with consistency and to completion.
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Stay healthy my friends,