It is not rocket science, we all know you need to eat fewer calories to lose weight, but it can be hard to know how to make it happen every day.
Your doctor or dietitian can help build a plan with the right mix of exercise and diet changes, but sometimes a simple switch can really help.
Replace meat with vegetables
The reason is simple: Vegetables have fewer calories, but since they have lots of fibre and water, they can still fill you up.
That, along with lots of nutrients, helps you feel satisfied even though you’re eating fewer calories.
Get out the barbecue
When you sauté meat or vegetables on the stove, they soak up any butter or oil they’re cooked in, which adds more calories.
Grill them instead – that makes extra fat drip away from your food down into the burning coals.
No outdoor grill? You can get the same effect if you grill or roast food in the oven with a slotted pan to catch the drippings.
This technique means you simmer food in a liquid — anything from water to wine to flavoured broth.
It’s a good way to keep extra fat off your eggs, but it’s also great for vegetables, fish, chicken, and even fruit.
And it’s simple to do: Just drop it in and watch it bubble until it’s done.
A single tablespoon has around 100 calories but are you really stopping at just one? A lot of creamy sauces, spreads, and salad dressings can quickly add on calories.
The best way to keep track of them is to check the label. Low-fat or light versions of mayo might have fewer calories, or try an option like yoghurt or a spicy mustard: 1 tablespoon = 15 calories.
This is a fairly simple fix, if you already buy full fat milk then switch to semi skimmed or skimmed if you can manage that.
If you always buy whole yoghurt then again look for lighter versions and swap low-fat yoghurt in recipes that call for sour cream.
Sorbet might scratch your ice cream itch with fewer calories, but check the sugar content as they are often quite high.
Keep in mind that while “low-fat” and “low-calorie” sometimes go hand in hand, they are not the same. Look at the label, and don’t forget to check the serving size when you compare the numbers.
If you like to add cheese to your meals or salads just remember you are adding about 100 calories at least.
You can add flavour and texture to your meals with lettuce, tomato, peppers, and even mustard. Save the cheese for a treat by itself, or if you must have it, look for a low-fat version.
Don’t drink your calories
Coffee and tea are great, low-cal drink choices on their own. But add a bit of cream or milk and 2 teaspoons of sugar and you’re up to about 60 calories per cup.
At 3 cups a day, that’s more than some kinds of soft drinks and that heavenly 16-ounce Frappuccino that’s calling your name? It could have 400 calories or more, so always check before you order.
You’ll save calories and add fibre and protein if you scoop up healthy spreads like hummus with celery, carrots, or sliced peppers instead of crackers or pita.
Replace potato crisps and similar snacks with a lighter choice like air-popped popcorn.
To keep snacking under control just put one serving of your snack into a bowl or on a plate. It’s easy to lose track of how much you’re munching when you eat directly out of the bag or box.
That “family size” bag of crisps may seem like a better deal, but it makes it harder to control how much you eat.
Unless you plan to divide it into single portions yourself, it’s better to get smaller bags that hold 1 serving each.
That way, even if you can’t resist the snack, you’ll know how many calories you’ve eaten and can work them into a healthy, balanced diet.
Especially in place of carbonated soft drinks and juices, which are loaded with calories and sugar.
Don’t be fooled by ‘diet’ drinks either. Some studies show you crave more sweets when you drink it, and you may gain more weight, too.
Skipping your morning meal may seem like an easy way to cut calories from your day. But it could make you more likely to overeat unhealthy food later and gain weight over time.
The type of breakfast you eat matters, though: eggs are great because they’re high in protein and satisfy hunger well. Compared to “simple carbs” made from refined flour, like doughnuts or bagels, they help you eat less throughout the day.
You’ll feel fuller, and you might even eat fewer calories, as it can help to focus on what you are doing.
Take small bites and chew well while thinking about where the food comes from and what it took to make the meal.
Ask yourself if you feel full yet.
Plan your meals
It’s easier to drive past the fast food options when you know there’s a healthy meal at home.
Choose low-cal recipes that are easy to prepare so you save time on hectic days by making as many of your meals in advance as you can.
Phone and computer apps could help you plan it all out to the last calorie.
If you are looking to add a healthy diet to help with your weight loss, then one that supports hormone balance can really be helpful.
Oestrogen dominance can be a factor at menopause so look for a diet that gives you the best chance of success.
The Diet To Help Beat Oestrogen Dominance