How To Stick To A Calorie Deficit
HOW TO MAKE IT EASIER TO STICK TO YOUR CALORIE DEFICIT
1️⃣ MAKE SIMPLE SWAPS: Basically finding a way to still eat your favourite foods whilst reducing the total calories will help you feel like you’re not “going without” and you can still enjoy your food. For example, did you know you can get No Added Sugar Heinz Ketchup and Sugar Free Maryland Cookies? You can also grab a pack of 5% lean beef mince (instead of the regular 20%) for your weekly spaghetti bolognese. These are just a couple of examples but there’s plenty more ways you can make lower calorie swaps.
2️⃣ HIGH VOLUME/NUTRIENT DENSE FOODS: The key to feeling satiated when you’re in a deficit is eating foods that are high in volume but yields less in calories (which is going to keep you full and aid in dietary adherence). For example, you could eat 300g of butternut squash for 135 calories or 300g of broccoli for 102 calories. Still want a full plate and big portions? fill yourself up with veggies on top of your protein and carb choice.
Out of sight, out of mind!
3️⃣ MAKE IT A LIFESTYLE: I eat “healthy” year round, no matter what my goal is. My eating habits are pretty consistent and what I eat is pretty much the same when I’m in a deficit, maintenance or surplus. The only difference is the AMOUNT of food I eat and portion sizes. Yes, I will eat out and get takeaways all year round too, but it’s all about balance and adjusting throughout the week or month to account for the things you enjoy and stay on track with your calories.
4️⃣ MAKE YOUR FOOD ENVIRONMENT ACCOMMODATING: Out of sight, out of mind! I only purchase foods that I am going to eat. It’s not that I restrict these sort of foods but I just avoid keeping them in my cupboards to avoid fighting against myself. Instead I’ll buy the odd one from time to time, and believe me, they’re much more satisfying when you don’t have them readily available 24/7.
5️⃣ REDUCE YOUR NEED FOR SNACKING: As simple as having larger, nutrient dense meals at breakfast and lunch will help keep you full for longer, and reduce that temptation to reach for the nearest bar or bag.