How an athlete to properly trim excess calories
We often try to find ways to add calories to gain weight and maintain an active athletic lifestyle. But there are times when it is more beneficial to remove something from the diet. For example, if you are trying to lose weight or exercise less, it is more important to consume less.
The method that you have chosen to remove excess calories from your diet can reduce not only body weight and body fat percentage, but also your level of health and strength.
- The period in which you exercise less is the best time to start correctly, so as not to spoil the results of training, if any
- Reduce slowly and gradually, the daily deficit is 300-500 calories
- Keep track of energy and mood
- Eat foods rich in protein and vitamins , not calories
- Do not consume sugar on days when you are not exercising.
- Use fiber to get enough
- Distribute protein intake by day
- Do not ignore the energy needed for training
- Do not eat snacks
- Do not drink alcohol
- Drink enough water throughout the day
- Watch your calorie intake
- Do not eat until full - always get up from the table a little hungry
- Eat slowly, chew food
Sample meal plan
Here is an example of how to properly reduce the calorie content of a diet for weight loss, without harming your muscle mass and physical strength.
To cleanse your diet of unnecessary food, remove about 500 calories and take a few steps to the right diet. This is an ideal way to improve your diet - small steps lead to great results.
- Breakfast : the best way to start consuming less is to replace yogurt with sugar with an unsweetened option. You can also eat less oatmeal.
- Lunch: if you reduce calories here, you will have to make lunch not so satisfying. Keep track of serving sizes, replace some foods with more fiber-rich vegetables, and keep an eye on your overall diet.
- Dinner: reducing servings is the best way to reduce extra calories without changing the foods you eat for dinner. If you drink alcohol, limit it to one serving.
- Snacks: This category has the most opportunities for cleaning the diet. Instead of cookies or sweets, try cottage cheese without sugar - instead of carbohydrates, you get the proteins you need so much. This proves that it is not necessary to eat less to get a healthier diet.
- Workout Food: The food you eat before, during, and after your workout is an area in which nothing is worth changing. On the contrary, there is an opinion that other meals should be reduced, and this food should be added to the diet before training . After all, it is these calories that will burn when you exercise.
How to cut calories without hunger?
Many people begin their journey to lose excess fat with a calorie limit. This method has long been known and always works - studies show that it is more effective than abdominal weight loss exercises on their own.
But at the same time, many people who have limited the amount of food consumed constantly feel hungry. This is not only unpleasant, but can also prevent you from fighting fat. You better develop a small deficit for yourself and choose only the right food, which will make you feel satisfied, but not hungry. Below you will learn how to reduce calorie intake in order to lose weight without hunger.
Why you should not greatly limit yourself in calories
Although you might think that removing a lot of calories will allow you to automatically lose fat, in fact, this tactic will stop you. “Your metabolism will slow down, and your body will start storing fat much faster, because it will assume that a“ rainy day ”has begun, and therefore it should be stocked up,” says Ginger Hultin, a nutritionist from Seattle and speaker of the Academy of Healthy Nutrition.
In addition, such a deficit is difficult to maintain for a long time. When the body notices that it lacks energy for normal functioning, it releases hormones of hunger, due to which a person begins to search for food. “Ironically, you can even be harder by the end of your diet than at the beginning,” says Hultin.
How much to reduce calories to lose weight?
Nutritionists often recommend a reduction of 500 calories per day, as the best amount if your goal is weight loss. This tactic implies that 500 kcal per day is the same as a pound of fat per week, which is a healthy, realistic and safe amount.
Nevertheless, Khultin says that you can choose a more individual approach: calculate how many calories you consume per day and how much you really need. It’s better to get the help of a nutritionist or use a calorie calculator .
Track your food intake for one to two weeks using your chosen app to see how much you eat on average. This will allow you to understand how much you can limit calories by removing snacks or drinks that are not usually counted.
Such applications can also give you an idea of the amount of energy that you better get from food if you want to lose weight. They will show how the quantity consumed now relates to the desired quantity.
Alix Turov, a diet consultant and doctor of sciences, recommends choosing a deficit of 15-20 percent of your daily calorie intake . “This means that if on average your body needs 2000 calories per day, then your deficit will be 300-400 kcal,” she says. Note that “needed calories” is the amount the body needs per day to maintain normal function and maintain current weight. This number of calories you need can be obtained using the fitness program, or by entering your weight, height and activity level into the online calculator.
“If you started with a 15-20 percent deficit, but after four weeks did not notice the results, then the number of calories should be limited to another 100 per day,” Turov said.
However, keep in mind the daily energy needs as you lose weight. Turov recommends recounting calorie needs after losing 5-7 kg.
3 tips for more effective calorie loss without hunger
Although a slight feeling of hunger is normal in dealing with excess fat, you should not feel hungry all the time - and certainly not very hungry. “As a nutritionist, I know that if a person feels hungry all the time, he is doing something wrong,” says Hultin.
Here are some expert tips to help you limit the amount of food you eat properly:
Remove “junk” calories
Begin by cleansing the diet of foods that do not have any benefit to the body. Alcohol, sweets, effervescent, sugary drinks, pastries and fast food are just a few types of food that can be removed without losing anything.
Limiting processed and refined foods may be the only necessary step in your fight against excess weight. A recent study found that a person who eats processed foods eats an average of 500 more calories than if he ate whole foods. For two weeks on a diet of processed foods, a person gained per kilogram, and lost the same amount in two weeks on a diet of natural products. Try to get rid of junk food in your diet.
If you find it difficult to part with processed but loved food, remember that you do not have to get rid of it right away. “In the human diet there is a place for any food, but everything must be known. Obvious sources of empty calories are often visible, and they need to be cut out if you want to lead a healthy lifestyle, ”says Hultin.
Use vegetables to supplement your diet.
You will have to remove some types of products, such as bread or pasta, but other, more useful options will come in their place. In any case, you will not stay hungry. Turov believes that it is better to replace all unnecessary vegetables, which are not only composed of fiber, but also full of useful trace elements. They will allow you to add volume to the dish.
For example, if you are used to eating two plates of pasta for dinner, start eating one at a time, and instead of the second plate, eat some vegetable dish, such as fried zucchini. “Thus, you will eat as much by weight, but calories in general will be less,” Turov explains.
Exchange low fiber foods for high fiber foods
High fiber foods include plant foods such as apples, beans and oats. These types of food saturate better, while containing fewer calories. In addition, they digest longer. Therefore, if you add them to your diet, you will not only eat more quickly, but also stay full longer. This will allow you to lose weight soon. Many studies show that simply adding more fiber to your diet can help you lose weight - especially if other strategies don't work for you.
Studies also noted that in many countries only five percent of the population consumes enough fiber with food (19-38 grams per day). A low percentage of fiber in food is a worldwide problem. It is recommended to follow the labels on the labels and choose what contains enough dietary fiber.
Regardless of your reason for reducing the calorie intake, watch your health. If you begin to feel weak during normal workouts, or even throughout the day, lose weight too quickly, or start to get sick often, you are likely to overdo it with a reduction in calories.
When you eat little, make sure that your food is rich in vitamins and minerals, because you get less nutrients. Keep track of indicators such as bone density, fat, hormone levels, and blood pressure to ensure that you are not harmful to your health.
By consuming fewer calories, keep an eye on other healthy habits that will help you lose weight - just sleep enough, remove sources of stress and do many strength exercises to maintain lean muscle mass. Consult a nutritionist to develop a plan that helps you stay healthy and strong.
Recommended: how to burn 2,000 calories per day .