We all know it well: if you want to lose weight you have to eat less. But that’s easier said than done! Temptations lie in wait and often we quickly fall back into our old familiar pattern. How do you ensure that you really get a grip on eating less and healthier?
You can of course get professional guidance, but with some simple tricks you can make some steps yourself! Less food and filling .
Less eating and losing weight
That is what it is all about in this blog. We give you some tools to achieve your goal, elaborated in 5 simple tricks. Pay attention: sometimes ‘different’ instead of ‘less’ food is already a very good step in the direction!
Too little food is not desirable. Your body must of course receive enough nutrients to continue to perform. The following 5 tips will help you create a caloric deficit without having to walk around with a grinding stomach all day long.
1. Intermittent fasting
Intermittent Fasting is a very effective way to eat less and lose weight. Your metabolism will become more flexible. Your fat supply is there in case worse times occur and your body has to go without food. However, those ‘meager’ times hardly occur. By fasting now and then, you do agree on that stock , as nature once intended. In other words: you learn to burn fat again .
The simplest way of intermittent fasting – fasting at intervals – is to go back to three meals a day . So you have a ‘buffer’ for large meals that give you a full and satisfied feeling . The next step is to skip your breakfast and eat all your calories for that day in a time frame of 6 to 8 hours. For example between 12.00-20.00 or 13.00-19.00, depending on your personal preference.
By fasting a part of the day you have room for calories later in the day. Because you are allowed to eat relatively high-calorie meals, you have less of a feeling that you are ‘dieting’. Remember that fasting is not a license to eat whatever you want. Calories and macros count – as always – still.
2. App for calories / IIFYM
Eating less starts with a bit of awareness. Recording and keeping track of what you eat and drink can therefore be super useful. There are now many apps available that you can use as a diary and also immediately calculate the number of calories and associated nutritional value.
You can indicate in advance what your goal is, so that you immediately see if you exceed a certain limit. Very user-friendly and free! An example is the FatSecret app .
3. IIFYM (If It Fit’s Your Macros)
Have you ever heard of IIFYM (If It Fits Your Macros)? That is a way of eating where there is room for your favorite snacks (sweets, fast food) provided you keep a certain amount and ratio of macros. You then send the number of kilocalories, proteins , fats and carbohydrates that you need per day to reach your goal.
This way of eating works well for some people. But here, too, it is not a license to simply stow everything inside. The 80-20 rule is a good direction that you can hold, or 80% healthy and 20% sin.
4. Less carbohydrates
Carbohydrates, with the exception of fruit and vegetables , are not building materials but ‘only’ fuels. Despite the fact that we are all physically far less burned, the share of carbohydrates just increased! Just check how many carbohydrates you consume ( bread , crackers , rice , vegetables, pasta , biscuits, sweets , fruit, breakfast cereals ) daily.
A simple way of eating less and losing weight is to limit the amount of carbohydrates if you are not physically active. Try to leave at least one meal a day with cereals (bread, pasta, rice, cereal) and eat a lot of vegetables instead.
Incidentally, your body does indeed need carbohydrates! It is only about adjusting the amount of carbohydrates to your actual needs.
5. More fiber and protein!
Fibers in carbohydrates ensure that these are absorbed more slowly and keep your blood sugar levels more constant. Fruit, vegetables and wholemeal grain products contain the most fibers. Fun fact: rye bread contains a lot of fiber, just like Brinta !
Proteins also have a satiating effect. If you eat them you will have the feeling that you have been satisfied or are ‘full’. Carbohydrates have that effect much less. We always want more of the processed or refined carbohydrates, such as cake, candy and white flour products.