5 Best Ways to Cut Calories with Least Effort

Habits that I practiced to Passively Cut Calories

Calorie deficit and Weight control go hand in hand. And tend to be the first obstacles in everyone’s weight control journey.

Here are the 5 best ways you can incorporate into your daily habits and lifestyle to help you get the best result you want for your weight control.

Once again we will emphasize sustainability. By doing these for a longer period will we gain lasting results. I do believe that it is a worthy goal to pursue.

These are some of the habits I practiced and have helped me tremendously in losing all my excess weight and reaching my health goal.

I lost more than 6kg in my 1st month and have achieved my Normal BMI score since then. These also helped me get a splendid Health report, it’s like passing exams during school days again.

1. Practice Intermittent Fasting whenever possible
2. Not stocking up on Unhealthy Junk Food in my Pantry
3. Bring a water bottle around to hydrate sufficiently
4. Check Food Labels before buying them
5. Plate my Meals using the 2:1:1 method

1. Intermittent Fasting decreases Calories Intake

If you haven’t heard of Intermittent Fasting (IF) here’s a brief version of it. It is a practice where you avoid eating food for a period and limit food intake to a usually shorter period (drinking zero-calorie beverages is OK, it feels like cheating but I do this too).

One of the popular versions of Intermittent Fasting would be the 16:8, for this one, we will fast for 16 hours and only eat during the 8-hour window. Always go for nutrient-rich food, they’re more filling.

You see when we do this, our body has more time to process the calories eaten throughout the day. The Energy we consume throughout the day can be used by the body for energy rather than relying on consuming it again all the time.

So when the energy from our last meal runs out after the eating window, our body will tap into our reserved energy (from stored glucose or fat). This makes Intermittent Fasting an effective way to cut down on calories because we can make each of our meals count.

It becomes easier to monitor calorie intake, requiring less effort. As long as you don’t overeat during the eating time frame, this is doable.

Typical I aim to do this once or twice a week for maintenance, but keeping this habit every day IS possible, I’ve known as I’ve done it, determined to gain my health back.

Before you give this a try

Before you decide to try Intermittent Fasting, please remember that every individual is unique. Listen to the cues our body is signalling us. If you’re feeling dizzy and about to pass out then you’re not doing it right.

Better still, consult your doctor, especially if you have conditions that make it difficult to control your blood sugar levels. Intermittent Fasting is known to be safe for Type-2 Diabetes people but there are risk of hypoglycemia.

As a rule of thumb, we can start by fasting for 10 hours first. And as our body gets more accustomed to it, increase the hours gradually.

Once again, remember to consume nutrient-rich meals. It will keep us sustained longer to make it a success.

2. No Unhealthy Junk Food in the Pantry, No Junk Calories.

We eat for various reasons, not just because we are hungry. Not hydrating sufficiently, or when our blood sugar returns to normal levels are some of the reasons we feel like snacking on something.

In these situations, it is all the easier to reach for anything that’s easily accessible to us. Like a pack of chips in our table drawer or other similar things within reach.

When I realize this I stop stocking up on these Unhealthy junk foods. They provide us with little to no nutrition values, not forget these are usually high in seasonings, which makes us want more.

They will quickly add to our daily calories and make health goals way more difficult.

When they are not in sight and not in reach, then it is one less temptation to tackle. (See no evil, eat no evil?)

If you want something, go for low-calorie options.

So what CAN we choose to snack on if we can’t hold on till the next meal? I believe our choices should be should be low-calorie, least processed, and also nutritious snacks.

Here’s a list of some of the natural and store-bought products that we can add to our pantry to stave off our hungry pang.

• Fresh Fruits – Bananas, Apples, and Berries are good choices, eat whole, never juiced.
• Protein Bars – Helps meet daily protein goal, low carbs suitable for keto diets, check label for no added sugar.
• Unsweetened Nuts and Seeds – Sources of Healthy Fats and nutrients, eat small quantities for the best benefits.
• Dried Fruits – Contain natural fibre and sugar. Control portions, and check the label for no added sugar products.
• Tempeh snacks – Made from real tempeh which is nutrient-dense, and low in calories too, always check for no added sugar.
• Meal replacement – Specially formulated powder that is in calories, pick one that is rich in fiber and protein and keeps you full longer.

Whole food, while doesn’t last long is one of your best bets!

Remember to be mindful of how much of these we eat and its health purpose will work for you, not against your goals.

Individually packed snacks might cost more but are ideally portioned for such convenience.

3. Carry a water bottle with you to hydrate sufficiently

Feels like it has been forever that everyone is talking about this but not enough people are doing it. Water makes up 60% of our body and plays a crucial role in the majority of our body’s internal functions.

A practice I have been keeping for years is to carry a bottle with me wherever I go. When you have water in your reach it makes it much easier to stay hydrated throughout the day.

By having that bottle near me when I’m working at my desk, when I’m waiting in traffic while driving, or when I’m working out at the gym.

It doesn’t have to be a large bottle of 2-litre as that would mean too difficult to carry around. Bring a smaller bottle and fill it up as you go.

I have been using a 1-litre bottle and strive to refill it at least 2 times a day, more on days I exercise.

How much water to drink?

“Drink at least 8 glasses of water a day.“- This is what most of us have probably been hearing, it is better to note the volume of those glasses should be at least 250ml (about 8oz). That means 1.8 litres (64oz) a day.

This volume is also a recommendation for the plain water we should drink in a day. Whereas additional liquids are from the food we eat and from other beverages like coffee and tea.

4. Check Food Labels before buying them

Here’s what you should do on your next grocery shopping. When deciding what you’re buying, turn it over to the label and take a look.

You see, manufacturers have come up with so many ways to increase sales for their products. Just because it’s labelled No Sugar Added doesn’t mean it’s low sugar. While it may be compliant with manufacture law it doesn’t always mean it’s the healthiest choice.

By checking the Nutrition Facts label we can understand what that product contains to help us make better choices. Whereas the ingredient list shows us the additives used in processing the product.

We shouldn’t just rely on pricing alone when making our decisions despite wanting to have the best deals. Prolonged consumption of these instant products will leave us with more problems to fix down the road. NO KIDDING RIGHT?!

Common Labels and what to look out for.

• “Low Fat”: Products labelled as “low fat” might still be high in sugars which increase calories or other additives to enhance flavour. Always check the overall nutritional content and ingredient list.

• “No Sugar Added”: While a product may not have added sugars, it could still contain naturally occurring sugars. Always check the ingredient list for alternative names for sugars, such as fructose or maltose. Do you know that Maltodextrin is a polysaccharide composed of chains of glucose molecules? When consumed, enzymes in the body quickly break down maltodextrin into glucose. Products with Maltodextrin can be labeled as “No Sugar Added”.

• “Multigrain”: Just because a product is labelled “multigrain” doesn’t necessarily mean it’s whole grain. Look for “whole grain” specifically in the ingredient list for a healthier choice. Seriously even a <2% grain drink on my local supermarket shelves can be labelled “multigrain”

• “Natural” or “Organic”: These terms can create an impression of health, but they don’t necessarily reflect the overall nutritional quality. Unless it’s “100% Organic” then maybe it only contains partial ingredients that are organic or natural. Likewise, “Natural” does not it it wasn’t processed at all.

• “Low sugar” or “Lite”: This label might refer to the colour, taste, or texture of the product rather than a reduction in calories. “Lite” could be in low sodium but still contains sugar. “Low sugar” might have added refined sugar or just meant smaller servings.

We should always check the nutritional information for accurate details and understand what we introduce into our body. Avoid and limit all unnecessary food intake to reach health goals. Especially if you are on a certain diet plan such as the Ketogenic Diet.

5. Plate my Meals using the 2:1:1 plate method

The last thing on this list has something to do with all our meals. the 2:1:1-plate method, also known as the Quarter Quarter Half plate place focuses on food portions for our meal. By keeping portions to a 2:1:1 ratio of 2 portions of non-starchy carbohydrates, 1 portion of carbohydrates, and 1 portion of protein. It ensures we consume a sufficient amount of Macronutrients for each of our meals.

What plate sizes to use?

While there is a difference in individual needs, a standard dinner plate which is around 22cm (9 inches) is generally suitable. While sizes can be slightly increased based on an individual’s physical activity level. This helps with avoiding overeating and increasing the intake of healthy non-starchy vegetables. This will keep us sustained for a longer period.

Summing it up

By incorporating as many of these 5 methods, you will be able to lose many more calories to achieve your weight goal.

Combine this with moderate exercise and the effects will stack for even better results. Balance and sustainability are key to obtaining lasting results and living a healthy lifestyle, every step is worthy of your pursuit.

Remember that weight control should be a lifelong goal and not something akin to a get-rich scheme. Just like how that scheme can help you get rich quicker, I can just as easily cheat you out of your hard-earned money.

The same goes for a diet plan, it is possible to lose weight fast but it usually comes with adverse effects. It is usually not recommended to cut more than 20% of your daily calories at a time unless under professional guidance.

No time like the present, so take your first step towards fulfilling your Health Goal.