How to reduce the calorie content of the diet and not limit yourself? Quite an interesting question, especially on closer inspection of the diet. For weight loss, you can, of course, train intensively every day, but nevertheless, it is proper nutrition that is needed for weight loss.
How to reduce calorie intake
Let's start with the most basic things. How many times a day do you drink tea or coffee? And, for sure, with sugar. So, the calorie content of tea or coffee without additives is taken as 0. But if you add cream and a spoonful of sugar, it rises to 40-50. If you drank tea with sugar or coffee with cream and sugar at least three times a day - plus 150 calories. A lot, especially when you consider that to "work out" you need to do about half an hour of cardio.
Substituting low-fat sour cream or natural yogurt for mayonnaise will also help you reduce calories. Better yet, choose salads that need to be seasoned with vegetable oil. Pay attention to what kind of bread you eat and how much. If you want to lose weight, give up white and switch to black, or give preference to bread. Bread is a supplement to food, not a staple food.
If you have something tasty to eat and you can't deny yourself this, reduce the portion sizes. Especially it sways sweet. If you want chocolate - take a piece of black, not a bar of milk. Took a piece - put the temptation aside. This is a fairly effective technique for reducing the calorie content of the diet.
How to cook properly to reduce calorie intake
First, skip fried foods. It won't be easy, but still keep the dishes that need to be fried in oil to a minimum. Sometimes it is simply impossible to refuse fried potatoes, but it is quite within our power to fry them in a Teflon pan with a minimum amount of vegetable oil.
Second, serve a vegetable salad with every meal. And it is with him that you need to start your meal. This will reduce the amount of the main food eaten, and, therefore, reduce the calorie content of lunch or dinner.
Third, train yourself to weigh your portions and write down what you eat. This will help reduce the number of calories per meal and control the quality of the food. Lots of apps will help you count calories and organize macronutrients. This is very important - the balance of proteins, carbohydrates and fats must always be observed.
