An effective way to lose weight. Six simple options how to reduce your daily diet by 300 calories

Try to lose weight? You need calorie deficiency – when the amount of calories burned exceeds the amount of calories you eat. Although exercise can help experts, your diet is the greatest factor when it comes to a steady weight loss.

Studies show that consumption reduction of only 300 calories a day is enough to improve cholesterol, blood pressure and blood sugar for six months, which potentially compensates for impaired health with age. So where can these 300 calories be removed?

Think twice about cookies in the morning

Calories preserved: Up to 300

Cookies for breakfast / photo: Freepik

If you have a snack in the morning, like every eighth inhabitant of the UK, this habit gives you extra calories. Cookies can contain more than 300 calories, notes Kim Pearson for The Telegraph, a nutritionist who specializes in weight loss. In addition to high calorie content, it also has no high nutritional value (Because it does not contain vitamins, minerals and fiber) and causes a rapid jump in blood sugar, which follows the collapse that leaves us tired, irritable and causes the desire to eat even more sugar.

“Rejection of morning snacks, such as cookies, helps to reduce the consumption of sugar and empty calories, ”she explains. To give them easier, start your day with a high protein breakfast, such as egg or protein cocktail, which will allow you to stay full longer and avoid the morning decline of strength when you reach for a cookie pack, a nutritionist recommends a nutritionist.

Another option is to have a healthier food, such as vegetables, guacamole or homemade soup. Or choose less calorie cookies, such as ears or Mary, instead of chocolate cookies.

Give up coffee for takeaway

Calories preserved: Up to 180

Coffee with syrup with you / photo: pexels stelian fratila

“Taken coffee made with sweet syrups and more calorie milk variants can contain hundreds of calories and a few teaspoons of sugar, ”Pearson says.

Oatmeal late is becoming more and more popular, and the middle portion contains about 190 calories, she notes. To reduce this amount, cook a simpler coffee at home where you can control the ingredients and you are unlikely to add sweet flavored syrups.

“The size of our pots can also be different. Pay attention to how big the coffee you order in the coffee shop is compared to the size of the pot, which you use at home, ”Pearson notes. Ordinary black coffee is the lowest caloric content that you can choose, although adding a drop of milk will add a minimum amount of calories.

Diversify your lunch

Calories preserved: Up to 1 000

Useful Lunch with Vegetables / Photo: Lisa from Pexels

There are many ways like extra calories fall into your lunch but the most common ones (Up to 1200 calories) are deals with ourselves, which induce us to consume snacks and drinks that we would not eat otherwise, says Pearson.

It is better to make your lunch source of protein, healthy fats and a large amount of vegetables or salad, a nutritionist recommends. Healthy examples of this approach include omelette with vegetables or a jar of fish, such as salmon or sardin, with salad and olive oil and lemon juice, both of which contain about 250 calories.

If you are on the road, you can prepared salad, such as from ready -made chicken, greens, eggs and olive oil. “I advise my customers to avoid dishes containing rice or pasta, as well as to refuse the dressing with which they are served and replace it with olive oil, squeezed with lemon or vinegar,” Parson adds.

Check the size of your portions

Calories preserved: Up to 450

Portion for dinner or lunch / photo: lum3n pexels

Three tablespoons of pasta, six potatoes in size with a thumb and a serving of fish -size fish are recommended portions of basic products for dinner.

However, since since the 1970s the plates have increased by 6 cm and we are used to large portions that are served in restaurants, we regularly eat much larger portions, and therefore calories than we should have dinner. For example, a typical portion of potato fish can contain 1 600 calories, while a properly portion plate should contain only about 1 150.

“If you come back by the second portion, which is as large as the first, you double the number of calories in this dish, ”Pieron notes.

For dinner she recommends to follow 150 g of white meat or fish, two tablespoons of healthy fats (Such as olive oil, nuts or avocados) and three portions of 80 g vegetables.

“Many of us are inclined to cover our plates with large portions of starchy carbohydrates, but it does not contribute to good health and effective weight control, ” – explains Pearson. To reduce the amount of calories, cook your own food, eat slowly to allow the brain to register that the stomach is full and do not save on proteins, it recommends.

Replace the wine with gin-tonic

Calories preserved: Up to 100

Choose alcoholic beverages with less calorie / photo: Polina / Pexels

Although we are used to seeing calories on the food we buy and in the menu, it is very difficult to find out the calorie content of alcoholic beverages, as manufacturers do not always share nutrient information.

As a consequence, “many people do not know how many calories are contained in their drinks,” Pirnon said. One glass of alcohol contains about 50-60 calories, while pint beer contains almost three times more – about 180 calories. Medium wine contains about 160 calories, and a glass of Fitz about 90.

To reduce the calorie content of the drink, choose white alcoholic beverages with soda or tonic tonic, or combine dry white wine with carbonated water to prepare a spriter, recommends Pearson.

Don’t eat after dinner

Calories preserved: Up to 240

Snack after dinner / photo: Life of Pix / Pexels

“Evening snacks are a common phenomenon: many people thoughtlessly consume many additional calories while sitting in the evening in front of the TV, ”Pearson said. It is a habit that in no way affects our weight or health, and which we should try to get rid of, she says. Although it may seem like a little pleasure, popular snacks contain many calories, no matter what you eat: whether a spoon of nuts on bread or a piece of cake with berries.

The easiest way to stop snacking in the evening is to eat a well -balanced dinner, Pieron says. “This will give us a feeling of satiety and satisfaction after eating, and will reduce the likelihood that we will want to break in the lockers shortly after eating.”

Sleep also has a key value. “When we don’t get enough sleep, we produce more grelin (hunger hormone) and less leptin (the hormone of satiety), which leads to increased hunger and attraction to food, – she explains. “It can often be seen in the evening when we start relaxing after a busy day.”

To determine how many calories you can add your snacks to total food consumption, start a diet or count calories in special phone applications for several weeks, Pieron recommends. “It can be very informative and help shed light on eating habits that do not benefit us.”