6 simple ways to reduce calories and lose weight effortlessly
Illustrative photo (Freepik)
To lose weight, you must create a calorie deficit and eat foods that satisfy hunger without adding extra inches to the waistline. For this, it’s necessary to reduce the consumption of fatty foods.
Coach and nutritionist Viktor Mandziak explained how to lower calorie intake.
6 tips for reducing calorie intake
The coach doesn’t recommend cutting out fat entirely but suggests simply reducing it.
1. Swap full-fat milk for low-fat milk
A glass of 1% milk has 40 fewer calories than 3.2% milk. You save 40 calories with one switch. And if you drink milk both in the morning and at night, that’s 80 calories saved.
2. Replace full-fat cottage cheese with low-fat
If you substitute a 200-gram serving of 9% cottage cheese (or homemade) with the same amount of low-fat cottage cheese, you’ll consume 180 fewer calories.
3. Choose lean meat over fatty meat
Swapping a 200-gram portion of chicken thigh with skin for lean veal, chicken fillet, hake, or tuna in brine can save 250 calories. If you make such a swap in two meals, that’s 500 calories saved — a sufficient amount to start losing weight, provided you don’t compensate for the calorie deficit with other food.
4. Use Greek yogurt instead of sour cream
By replacing 100 grams of 20% sour cream with low-fat Greek yogurt, you’ll take in 140 fewer calories. The trainer recommends consuming Greek yogurt.
5. Skip the oil in salads
Eating a vegetable salad (like Greek salad) without the 20 grams of oil in the dressing can cut out 180 calories. You could also replace the oil with Greek yogurt.
6. Bake instead of fry
Baking still creates a tasty, crispy crust, but without the added calories from oil. Each gram of oil that goes into your food adds extra calories.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
