Do you feel a calorie deficit is too hard? Do you feel like there is no way you will ever succeed? Are you wondering how to make a calorie deficit easy to stick to?
Well I have good news, a calorie deficit can be super easy to stick to as long as you include these easy tips in your every day routine.
A calorie deficit is the only way to lose weight. This is science. When you burn more calories than your body takes in, you will begin to lose body fat.
You do not need to do keto. Trust me, I tried it. Most miserable time of my life.
You do not need to do HIIT workouts 7 days a week. In fact, you shouldn’t.
You do not need to eat salad every day or partake in some crazy diet fad.
All you need to do is create a healthy calorie deficit and stick to it over time, and you will lose weight.
I’m going to share with you some tips that have helped me tremendously.
Let’s get into it.
1. Drink a Big Glass of Water Before Each Meal
Drinking a large glass of water before each meal will help you to feel fuller faster because it takes up space in your stomach.
When you feel fuller, you will eat less and therefore consume fewer calories during your meal.
Also, making sure you are hydrated it important in itself for weight loss.
It is recommended to drink about 15 cups of water per day for men, and 11-12 cups per day for women.
2. Eat More Protein
Protein is an essential nutrient that helps to build muscle, repair tissue, and also produce hormones.
It is also very filling and satisfying. Eating protein rich foods will help to keep you feeling fuller for longer and may even help to reduce your calorie intake.
This is because protein takes longer to digest when consumed then other macronutrients.
Good sources of protein include lean meats, poultry, fish, eggs, legumes, and most dairy products.
You should aim to include about 0.8-1 gram per kg of bodyweight per day if you can.
3. Get Active for 30 Minutes Every Day
By getting active, I mean simply get out and move more.
You do not have to run a marathon or sprint up and down the biggest mountain, you should just try to walk.
Walking has many benefits. Not only does walking burn more calories, it also helps to improve your cardiovascular health, increase energy levels, and reduce stress levels.
The best part is that it is free and easy to do anywhere.
Just by adding in walking to your everyday routine, you will be increasing the amount of calories you burn every day, which will be incorporated into your calorie deficit.
Sleep is important for weight loss because it helps to regulate the hormones that control appetite.
When you are sleep deprived, your body produces more of the hormone ghrelin. Ghrelin is responsible for stimulating appetite.
Therefore, when you are not getting enough sleep, you may find yourself feeling hungrier and eating more calories than normal.
Aim to get 7-8 hours of sleep every night.
5. Include High Volume Foods
Including high volume foods that are low in calories is a great weight loss hack. This is due to the fact that they take up more space in the stomach and make you feel fuller without providing an excessive amount of calories.
Also, with the nutrients that these foods have packed inside, you can’t go wrong!
Some great examples of high volume foods include:
There are only a mere few of high volume low calorie foods, but you get the idea.
Including these foods will help you to reach your goals in a much easier way because you will feel more satiated.
6. Have Snacks!
Remember when many weight loss “experts” used to say snacks were horrible and would hinder your results? Those days are long gone. I love snacks and snacking can actually benefit you.
Including healthy, low calorie snacks during the day in between meals can help you to feel full and also prevent you from overeating due to being hungry.
Snacking can also help you to feel less deprived.
You want to make sure your snacks are low to moderate in calorie content and also healthy.
Some great examples of low calorie snacks include:
- String cheese
- Hard boiled eggs
You can enjoy your snacks and lose weight, and don’t let anyone tell you you can’t.
7. Make the Switch to Diet Drinks
Making the switch to diet drinks is one of the best decisions I have ever made in life, and I firmly believe it is a major contributor to my success in losing weight.
I made the switch to Diet Coke years ago and now I basically drink the diet version of every drink on a daily basis, in addition to water of course.
Not only do diet drinks save you a ton of calories, they also help to curb your sweet tooth.
And no, there is no scientific evidence to back up that diet drinks cause weight gain, and I am proof that you will still lose weight by drinking diet soda.
It is a great idea to make the switch!
It is a great idea not to waste your calories on high calorie drinks.
Now that we talked about diet drinks, it is important to not waste your calories on drinks. It is one of the most crucial mistakes you can make.
High calorie drinks include:
- Regular soda
- Fruit juice concentrates
- Most sports drinks
- Alcoholic beverages
These drinks are extremely high in sugar and calories, and offer no nutritional value really.
It is important to make sure that the majority of your calories come from solid food sources that will fill you up and provide your body with the nutrients it needs.
8. Eat Slowly
Eating slowly and mindfully is a great way to control portions and make sure you are not overeating.
When you eat quickly, it is easy to consume more calories than you need without even realizing it.
Eating slowly gives your body time to signal when you are full. It is also important to be aware of what you are eating and really savor the flavors.
This will help you to appreciate your food more and be less likely to overeat. Slow down and really learn to enjoy the food you are eating.
Give your body a chance to feel full. Really take the time to start listening to your body and your brain.
Oftentimes we eat when we are actually not physically hungry, but rather emotionally, or out of just plain old boredom.
Or, we might be so used to eating a certain amount that we don’t realize we are actually full until we are stuffed.
It is important to learn to listen to your body and eat only when you are physically hungry. This can be a hard task, but it is definitely doable with practice.
9. Find a New Hobby to Replace Food
Many individuals over time have learned to make food a hobby of sorts.
I am no stranger to this as I really do enjoy food, and there is nothing wrong with that, but sometimes we can go a little overboard.
I love to go out to eat, and I love to enjoy food with friends. I also sometimes will associate food with TV and will eat while watching my favorite shows.
If you learn to take up a new hobby or restart an old hobby, you will notice that you actually will likely decrease your caloric intake, which will help you lose weight.
Try it! You will see what I mean.
10. Use a Calorie Counting App
My favorite app is MyFitnessPal and I use it religiously every single day.
Using a calorie counting app makes tracking your calories so extremely easy, and quite honestly in a strange way, I find it fun.
I am always trying to hit my calorie goals for the day, and I feel really good about myself when I reach my goals.
If you are not using a calorie counting app, I highly recommend you start! It will make losing weight so much easier for you.
11. Fiber is Your Friend
Fiber is a type of carbohydrate that the body cannot digest. It helps to regulate digestion and can also help to keep you feeling full for longer.
It also helps to make it easier to go number two.
Foods high in fiber include:
- Vegetables such as carrots, beets, broccoli, and kale
- Fruits such as pears, apples, raspberries and bananas
- Kidney beans, peas, chickpeas
- Various whole grains
Make sure to include these sources of fiber in your diet every day so you can reap the benefits.
12. Don’t Skip Dessert
You CAN have dessert and lose weight, every single day! There is no reason to ever deprive yourself of the desserts you love.
If you want to have a piece of cake? Have it! Love donuts? Have one!
As long as you have the room in your calorie budget, you can enjoy these sweets you love. Just make sure to not go overboard, and always be mindful of portion sizes.
No one ever gained 10 pounds by eating a piece of cheesecake, and neither will you.
13. Set Realistic Goals
It is important to be honest with yourself and only create goals that are realistic and attainable when it comes to weight loss.
If you set goals that are impossible to reach, you will only end up feeling disappointed in yourself.
If you are new to losing weight, start off slow. Shoot for a goal of 1 pound a week or even 2-3 pounds a month of fat loss.
As you get more comfortable with the process, you can start to increase your goals. Just make sure they are still attainable and realistic for your lifestyle.
14. Find a Weight Loss Partner
This one is so important! It is so much easier to stay motivated when you have someone to help keep you accountable.
Working out with friends or family members is always more fun than working out alone, and it will help you to stay on track.
If you don’t have anyone in your life who shares your fitness goals, there are many online communities and groups that can help support you as well.
Just do some research to find the best one.
15. Eat Whatever You Want
Yes, I really mean it. You can eat whatever you feel like eating and still lose weight, as long as it fits into your daily calorie allotment.
If you start this journey thinking you are going to need to eat like a rabbit for the remaining days, you more than likely will not get very far.
If you are truly craving something, have it! Just make sure that you portion it out properly and always include its calorie contents for the day as they fit into your budget.
It is important to never lie to yourself and be honest with how much of the food you ate.
Calculate the calories accurately, and you can eat whatever foods you love.
Sticking to a calorie deficit does not have to be hard, there are ways to make it easy.
By following the simple tips above, you will be able to lose weight successfully in a calorie deficit and keep the weight off for good, all by eating the types of foods you want to eat!
What are you waiting for? The best time to get started is always right now.
If you are new to creating a calorie deficit or just need a simple refresher, check out the helpful post below.
Related Post: How to Eat Whatever You Want and Lose Weight