If you currently eat an excess amount of calories compared with your recommended intake, which on average is 2,000 calories per day, you can reduce your calories to lose weight. Instead of making a drastic shift, which for some people may feel difficult, you can take easy steps to make the shift as smooth as possible. For long-term weight loss success, you should think of shifting your caloric intake as a permanent part of your lifestyle along with consistent exercise.
Include Whole Grains
Adding whole grains to your meals will provide you with a few ways to ease the process of lowering your caloric intake. Whole grains add more bulk to your food, which makes your body feel more satisfied, so you won't feel the need to eat additional calories, plus it slows the absorption of calories, which provides you with longer-lasting energy, according to Iowa State University Extension. The American Dietetic Association also recommends eating a diet high in whole grains, because they are a nutritious source of insoluble fiber and can reduce your low-density lipid, LDL or "bad" cholesterol, which most overweight people have in excess.
Exclude Artificial Sweeteners
Consider eliminating artificial sweeteners from your diet if you want to eat fewer calories, because they are known to cause cravings. The Dr. Oz show explains that when you eat artificial sweeteners, the sweet flavor triggers your body into thinking that you will be digesting sugar and its calories. However, since you are not providing your body with calories, it still expects them, and as a result it is left feeling unsatisfied and craves sugar, which increases your appetite. Most people who eat artificial sweeteners have a harder time losing weight, because they are prompted to consume extra calories even if it is not from sugar.
Eat Low Calorie Snacks
Most personal trainers recommend you to eat snacks throughout the day and have small meals to increase the efficiency of your metabolism. Eat low-calorie snacks that add protein to satisfy your appetite if you are hungry between meals. For example, eat raw carrots or celery with 1 to 2 tbsp. of natural nut butter. Eat raw whenever possible as they are naturally low in calories and provide you with more vitamins, minerals and antioxidants that your body can easily absorb to keep your body fully nourished.
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