Losing weight is simple in theory, but harder to put into practice. What, with all of the get-togethers, work parties and holidays it can be hard to constantly resist temptation. What is clear to most people in the fitness industry is that, despite all the different weight loss theories, losing and gaining weight mainly revolves around the simple concept of calories in versus calories out. In other words, if you want to lose weight you have to take in fewer calories than you are using throughout the day. Here are some easy ways to cut out unnecessary calories and help you lose that unwanted fat more easily.
- Stay away from nuts
But wait, nuts are healthy, aren’t they? Yes they offer lots of nutrition, but nuts are made of fats. While fat doesn’t “make you fat,” it does contain more than double the calories of carbohydrates or protein per gram. So eating more than a handful of your favorite crunchy snack could be what puts you over you caloric goal for the day—and stopping at a handful can be a difficult exercise.
- Never eat in front of the TV
Studies show that eating in front of the TV will cause you to eat nearly 50% more than if you were to eat at a table. The distraction that comes with the television experience people to lose track of exactly how much they are eating, and presumably this carries over to watching YouTube videos or Netflix. Simply eating in an environment with fewer distractions can save you from overeating.
- Drink water
Water is the savior for all of us trying to shed some pounds. Not only is it necessary for optimal health, but it also contains zero calories. Bonus! If you feel like eating but have hit your caloric goal for the day, drink water. Doing so can help you feel satiated. When you’re thirsty, drink water. When you’re at the gym and need to stay hydrated, drink water. Every soda, beer, juice or mixed drink you consume can have from 150 to 300 calories. If you’re a man on a 2,000-calorie-per day diet or a woman on a 1,600 to 1,800-calorie-per-day diet, just think of the calories you’re giving up for one drink (or maybe more). These precious calories could be used for healthy, wholesome, filling food instead. To succeed at weight loss cut the crappy drinks and pick up a glass of cold, zero-calorie water instead.
- Keep track of the small things
Lastly, it is incredibly important to keep track of everything that you eat. A handful of pretzels, half a glass of orange juice, a cup of coffee or any other item you nibble on or drink through the day. Calories add up quickly, and you may not realize how much you’ve snacked until you check the scale and find you haven’t lost a pound. People tend to forget to include the small food and drink items, counting only full meals. But your body knows exactly how many calories you’ve consumed. The calories-in versus calories-out method works only if every morsel is tracked. No shortcuts allowed!