Keep your calories intake to at least 1,200 each day, even more if you work out regularly.
A calorie deficit is defined as the difference between the number
of calories burned and the number of calories consumed in a day. Studies have shown that maintaining a deficit can help people lose weight and lower their cholesterol levels. However, achieving this goal can be very difficult.
Make sure to keep your calorie intake to at least 1,200 each day, even more, if you’re working out regularly. Read on to learn how to manage a calorie deficit without feeling 'hangry'!
Binge on proteins
To maintain a healthy calorie deficit, consuming at least 0.8 grams of protein per kg of body weight daily is essential. Protein helps keep us full for longer, curbs cravings and helps us burn more calories. It also has a higher thermogenic effect, which helps boost metabolism and improve calorie burning. Legumes, quinoa, and nuts are rich in protein.
Get fibres- loaded on your breakfast plate
One easy way to maintain a healthy calorie deficit is by consuming fibre-rich food. According to experts, this type of food is low in calories and has nutrients that help suppress hunger. There are two types of fibre: soluble and insoluble. These two types of fibre help speed up the passage of food through the stomach and is great for gut health.
Amp up on zero-calorie fluid intake
Studies also suggest that drinking litres of water before meals can give a feeling of fullness and help people consume fewer calories. Another way to maintain a healthy calorie deficit is by consuming whole food items, such as fruits and vegetables. These nutrients can help keep you full and avoid adding too many calories to your diet.
Mind your portion size
One of the most important factors that people should pay attention to when it comes to maintaining a healthy calorie deficit is their portion size. According to the Japanese, one should always take a small portion of food, which should only be around 80% of their stomach. If you’re having a party, try serving your food on smaller plates instead of large ones. This allows you to keep the portions smaller while still filling up. It also helps make you feel satisfied and prevents overeating.
Snooze the most and let the metabolism do its work
Getting enough sleep is also essential to maintain a healthy calorie deficit. According to studies, it can increase the stress hormone cortisol and make it harder for people to maintain their weight loss goals. For people who are trying to lose weight, it’s essential that they get at least seven hours of sleep per night.
