Eat to Lose Weight: Cutting Calories in the Kitchen
According to a recent survey conducted by IFIC (International Food Information Council Foundation), many Americans think that it’s considerably easier to do their taxes over eating right and losing weight.
Rather than helping you crunch the numbers, the experts here at DietPills.MD decided to help you crunch on something a little more flavorful: healthy home cooking.
Whether you’re just getting started on your weight loss journey or looking to make some lifelong changes, you can eat right and lose weight with these simple-to-use cooking tips and tricks. With a few changes in your technique, you can cut calories and excess fat from almost any meal and pave the way to a healthier, slimmer you.
Say Yes to Sauté
Stir fry is a fun way to incorporate healthy vegetables into your diet and adds a little extra zest to an otherwise boring meal, but frying your veggies in oil or butter is the fast-track to the fat lane. A single tablespoon of butter without salt can pack as many as 100 extra calories and 11 grams of fat.
Rather than giving up your stir fry, swap out the butter and oil with a low-sodium vegetable broth instead. It cuts back on the calories so you can still eat to lose weight, but it doesn’t sacrifice flavor.
Choose Flavor Over Quantity
The problem with cooking the same old vegetables day in and day out is that everything starts to taste a little bland, and by the end of the meal, you find yourself eating more without feeling satisfied.
However, studies have shown that individuals who consume new and unusual flavors, hot and spicy in particular, with their meals tend to consume fewer calories overall than those who stick with the familiar. (To read more about it, click this article featured in the New York Times.)
Feel free to experiment with various seasonings with each and every meal, and then take the time to savor and chew your food slowly. The longer you enjoy your food, the longer your brain has time to process what you’re eating, so you can feel fuller on smaller portions.
Drop a Percent to Drop a Pant-size
Milk, cheese, and other dairy products are great sources of calcium and can help prevent osteoporosis. Studies even suggest that dairy products may be able to accelerate fat loss so you can eat to lose weight.
But if you’re guzzling down whole products, then you’re consuming far more fat and calories than you need to. Instead, switch out whole milk for 2%, or better yet, go skim. Although it may take a bit to get used to the flavor, a single glass of whole milk contains approximately 150 calories while skim only contains 80.
• Chew gum or suck on a piece of candy to keep from nibbling or taste testing while cooking
• Add vegetables to soups for body rather than cream
• Add vegetables to every meal – as a side or as the main dish
• Swap out fruit juices for actual fruit
• If you must use oil in your cooking, opt for olive oil
• Choose whole wheat flour over white
Make Your Foods Count
Instead of counting every single calorie and food you consume like some overzealous accountant, make each and every food count by choosing a healthy variety of fruits and vegetables (the less processed, the better).
Focus on what you need to eat to lose weight rather than what you can’t have, so you can learn to enjoy new and exciting foods rather than constantly craving your sugary snacks and sweets. Additionally, some foods can even help you burn more fat while you’re on a diet, so don’t forget to check out this article here.