Creating a calorie deficit is central to weight loss, but it does not always require extreme dieting or exhausting workout routines. Experts in nutrition and fitness claim that minor, regular modifications
to daily eating patterns can have a significant impact. Raj Ganpath, a Chennai-based fitness trainer with over 18 years of experience, continues to raise awareness of lasting fat loss through diet.
Ganpath is the author of Simple, co-founder and head coach of Quad Fitness, and creator of the Slow Burn Method. Taking to Instagram, Ganpath illustrated how a calorie deficit may be attained without intense exercise or strict eating. He outlined five doable, food-focused methods that anybody can use to cut calories while being satisfied, nourished and in control.
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Load Half Your Plate with Vegetables
The first piece of advice from Ganpath is to make sure that veggies make up half of every meal. He claims that vegetables are low in calories, large in volume, rich in micronutrients, and high in fibre. People can feel satisfied with this combination without consuming too many calories. People can naturally consume less energy-dense food while still enjoying large, satisfying servings if they prioritise vegetables.
Prioritise Adequate Protein Intake
The second hack focuses on protein consumption. Ganpath recommends consuming at least 1.5 grams of protein per kilogram of body weight each day. An 80-kg person, for example, should strive for about 120 grams of protein. “Protein is extremely satiating. It keeps you fuller for longer, thereby preventing you from eating other things, which will help you create a calorie deficit,” Ganpath explains.
Stay Properly Hydrated
According to Ganpath, staying hydrated is necessary for managing calories. He suggests drinking between 25 and 30 millilitres of water per kilogram of body weight each day. “Because a lot of times when you’re dehydrated, your body mistakes thirst for hunger and urges you to eat more food,” he mentions. Maintaining proper hydration helps reduce these misleading hunger signals and avoids consuming too many calories.
Avoid Getting Too Hungry
Ganpath also emphasises the need of controlling hunger. Allowing oneself to get very hungry might result in overeating, losing control, and eating too fast. “By spacing your meals right and regulating your hunger, you stay in control, and you make it easier for yourself to eat less enough to stay in a calorie deficit,” the fitness trainer explains.
Slow Down and Eat Mindfully
Ganpath concludes by stressing the need to eat slowly. Eating fast makes it difficult for the body to detect fullness signals in time, which often leads to overeating. “Because when you eat too fast, you don’t give yourself a chance to listen to your body’s satiety signals, and you end up overeating. So, take your time with every meal. Chew every bite thoroughly,” he adds.
“Enjoy the meal. When you do this, you are calm and in control. This helps you stay mindful and eat less enough to create that calorie deficit that you’re looking for,” Ganpath says in conclusion. When combined, these five nutrition-only changes provide a workable, long-term method of generating a calorie deficit without strict dieting or challenges.
