Lose Weight Smartly With The Top 10 Ways To Reduce The Amount of Calories Per Day

There are two only ways to lose weight – burn more calories than you eat or eat less of them. That sounds very simple right? So why is it so difficult to lose the weight?

Well, with these top 10, easy-to-follow tips we help you to reduce the amount of calories per day painlessly, so there are no more excuses...

1. Change to lower calorie varieties of the foods you would normally eat.
Switching from full cream or whole milk to low fat or skimmed milk will save you around 56 calories and 6.5g fat a day if you use about 1/2 a pint a day. Over the course of 12 months, this minor change can save you 5lbs of body fat! Just think of the other changes you could make – yoghurt, margarine, crisps, mayonnaise, salad dressing and even garlic bread all have lower calorie versions. However always remember that fat free doesn't mean calorie free! Lots of reduced fat products have extra sugar added to maintain the taste and texture we enjoy, so it is advisable to read the nutrition labels carefully to make sure the lower fat version isn't actually higher in calories or worse more unhealthy than the original product!

2. Snacking smartly.
Plan in advance what you eat in between meals. Do not leave it to chance and end up attacking what is in the nearest vending machine! Take your own snacks with you! Choose low fat, low calorie snacks, like cereal and milk, crackers and breads, popcorn, rice cakes, wholegrain cereal bars, veggie sticks, dried, tinned or fresh fruit and low fat yoghurts.

3. Eat breakfast.
Perhaps it sounds strange to say ‘eat to lose weight', research has indicated that eating breakfast prevents excessive eating throughout the day. Choose low glycemic foods with lots of fiber. It's also a great way to kick-start your metabolism to start burning calories from early in the day!


4. Watch how you cook.
Reduce or cut out entirely fried foods and use the minimum of oil when you griddle, when you sauté or stir-fry. Don't say goodbye to your favorite meals - simply cook them in the oven instead of in fat! Boiling, steaming and grilling are low fat ways to cook.

5. Choose leaner cuts of meat.
Limit your purchases of processed meats like bacon, sausages and sausage-type luncheon meats like pepperoni or salami if you want to cut calories. These processed foods contain additives that push up the cloric values. Rather choose the leanest cuts of meat that you can afford and always remove the skin and fat from poultry. Choosing white meat whenever possible is healthier than red meat.

6. Add a smarter starter.
Start your meal with a large salad or a bowl of vegetable-packed soup to fill you up and prevent over-eating at the dinner table.This will help you eat less which is good for you.


7. Reduce your portion sizesby one third.
Try cutting down by a third. You more than likely don’t need those extra calories and you definitely don’t need to feel quite so full. It helps to try to eat a little more slowly so that you will begin to feel full as you eat. In the beginning this will take a bit of getting used to but you will get used to it! Obviously, whatever calories you save depends on what you are actually eating, but over time this could save you pounds.


8. If You are eating out you don’t have to finish what’s on your plate.
Cancel your membership to the clean plate club, especially when you are eating out or having take aways. Restaurants and fast food joints always serve way too much food. It needn't be necessary to waste half your meal - doggie bags are a great way to enjoy two fair-sized meals instead of pigging out on one portion.

9. Be more food aware.
Start by reading food labels. Sometimes it is difficult to know which foods loaded with calories and it’s easy to get caught out with clever marketing by food manufacturers. Read articles about food and nutrition in the newspapers, magazines and on the internet. You can’t cut calorie intake without nutrition know-how.


10. Watch your drinks.
Youwill be amazed how drinks can add to your daily intake of calories. Take a typical day, a glass of orange juice atbreakfast (72 calories in 200ml), a cup of coffee with sugar at break time (20 calories), a can of coke in the afternoon (129 calories) and a couple of glasses of wine with dinner (approximately 200 calories). This is not exactly excessive but the total is around 420 calories! If you consider that most people need to be under 2000 calories per day then this can be significant. Watch the serving sizes when drinking juice or milk and try to stick to water as much as possible. Try gradually reducing or giving up sugar in your tea and coffee and switching to low sugar drinks for a week. It will make a big difference to your calorie intake.

7 Tips for Losing Thigh Fat Fast

A lot of people try to target their thigh fat as a specific problem area. What most people do not realize is that it is practically impossible to target specific areas like losing thigh fat in particular. Now you may not want to hear this information, but it is true. Ask any accredited fitness trainer or weight loss expert and they will tell you the same. Working out your thighs will only result in a good workout for your thigh muscles and do nothing for the fat on your thighs.

Losing weight or rather losing fat is much like trying to empty a swimming pool. When you first fill up the swimming pool all the water rushes to the lowest point, the deep end fills up first. For men the deep end is the around the stomach and lower back. For women it’s around the hips and thighs and butt. Eventually it gets to their stomach too. In order to empty the swimming pool you have to pump the water out. However even if you try to empty the deep end first, the level of the water only drops from the top section of the pool evenly.

Targeting certain areas like losing thigh fat, stomach fat or back fat, will have no visible results because much like emptying the swimming pool your body will regulate where the fat will be lost first in your body. You will have to accept the fact that your body will only react to its own metabolic rate. So therefore you will have to be patient and not give up on your weight loss goals.

The only proven way to lose weight and specifically fat is to reduce your calorie intake, or create a calorie deficit. You can achieve this in 2 ways.

1. Calculate the amount of calories needed to sustain your current weight. The easy way to do this is to take your current weight in pounds and multiply it by 10. So if you weigh 175 pounds then you need 1750 calories to maintain your weight at that level. To lose weight you must therefore reduce the amount of calories you eat. That obviously means you must adjust your diet and keep a strict eye on the foods you eat and also be able to calculate the caloric value of the foods you eat.
2. Create a calorie deficit by participating in an exercise program that helps you to burn the excess calories faster than by using a diet alone.

Here are the 7 tips you can start using right away to start you on your way to burning more calories and enabling you to get to your problem areas more quickly.

1. Cut out all forms of empty calories, like sugar, sodas, candy, chocolate bars, energy bars, chips and other snacks. Look for natural alternatives as snacks
2. Start exercising. Include cardio exercises like jogging, cycling, swimming and also weight bearing exercises as well. Aim for an overall body work out rather than using a specific type of workout like treadmills or spinning only.
3. Do not focus on specific areas of your body. Targeting certain sections like thighs, stomach or butt will not yield good results. Rather have an overall workout, which will allow a more balanced fat reduction and toning of your body. Remember isolating certain areas may cause you to overdevelop certain muscles groups and create an imbalance in your body structure.
4. Avoid yoyo diets. Look for a balanced eating plan. You can spot a yoyo diet easily. If you can see that you will not be able to sustain it after the program is complete then it is not worth following.
5. Avoid processed foods. Refined foods like white rice, white flour, white sugar have had the majority of nutrients eliminated from them, resulting in them being reduced to simple sugars after digestion which are high in calories but low in nutritional value. Therefore these foods have a higher likelihood of converting directly to fat.
6. Limit your alcohol intake. Alcohol is naturally high in calories.
7. Grill, bake or steam your food. Fried food will contain more fats and calories and is not recommended.

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