Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about easy ways to cut calories every day. If your goal is to lose weight rapidly, then it’s crucial to control your calories. The success of your weight loss journey depends on your ability to cut calories on a daily basis. Luckily, it’s not difficult to cut calories from your daily meals!
When it comes to losing weight, there are several ways to do it—eating less, exercising more, watching your portion size, taking nutritional supplements, and even surgery—and no two people are alike. Of these, diet is by far the most popular, with over 80% of Americans saying they are trying to lose weight. How much weight should you lose? It depends. Some people can lose up to 20 pounds in three months, while others could have trouble losing even half a pound.
There are lots of weight loss techniques people use to abide by the “cut calories on a daily basis” part. There are some easy ways to cut calories that you can do without even buying new kitchen utensils or new clothes. Here are some easy ways to cut calories every day by changing the way you eat – a little.
Try these easy strategies to cut calories, one meal at a time:
1. Avoid high-calorie salad dressings and toppings.
Salad dressings and extra toppings can add 200 or more calories to your meal!
- Once you add dressing, croutons, bacon, and other toppings, you sabotage what could be a healthy, low-calorie, side dish or meal.
2. Watch your coffee additions.
Similar to salads, your coffee can have hidden calories in it. Do you add creamer, whipped cream, or other toppings to your coffee?
- You can reduce hundreds of calories by eliminating sugar and other “extras” in your coffee. You may want to try low-calorie flavorings or stick to simple black coffee with no sugar.
3. Limit cocktails.
Alcohol has a high number of calories, and juices or other additives can make it even higher. You don’t want these empty calories if you’re trying to lose weight fast!
4. Consider miniature desserts.
It’s hard to avoid craving sweets when you’re on a diet. Luckily, miniature desserts can let you indulge in the sweetness without a high number of calories. Naturally, it’s important to eat them in moderation.
5. Count your servings before you eat.
It’s important to read labels on products and be aware of the serving size.
- By counting the number of items in a serving, you can control your calories. This is easier with items such as crackers or other solid foods. For other foods, measure out an approximate serving size as noted on the label.
6. Beware of too much pasta.
Pasta can be part of a healthy diet, but if it’s part of every meal, then the calories add up quickly.
- Did you know the typical serving size of pasta in restaurants has more than 1,000 calories? Your home-cooked version can also be high in calories. If you love pasta and can’t avoid it, then consider limiting the portion sizes.
7. Be careful with healthy snacks.
Healthy treats can still be loaded with calories. It’s important to remember that even healthy foods need to be eaten in moderation.
- If you’re eating processed or packaged foods that claim to be healthy, you may have to deal with a separate issue. These foods may not be as healthy as they claim, and they may have a great deal of calories.
8. Skip the clean plate club.
Your parents may have taught you that it’s healthy to be part of the clean plate club and eat everything in front of you. However, if you’re on a diet, you don’t have to eat your entire plate of food.
- It’s more important to pay attention to your body and stop eating when you feel full. As an adult, you shouldn’t feel forced to eat everything on a dish.
You can lose weight and have a healthier diet by watching your calories. Cutting calories doesn’t have to be a difficult or annoying process. Eliminate the highest-calorie culprits and enjoy most items in moderation and you’ll see the pounds start to disappear.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
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