Sunday, August 10, 2014

How to Eat Less in Calories

Yes I’m kind of still under the effect of the triple-meat burger I ate at CBJ…   anyways I was used to lose a few pounds or “deux petits kilos” beginning every summer and be able to not gain weight again throughout the entire season. This year has been more complicated (because of a lack of exercise due to internship filling up my time), and to say the truth, I really haven’t been watching my weight by the numbers—because I am sure it’s not just a difference by a decimal point. Well, okay I haven’t changed drastically and I still fit into all my jeans (that is actually my benchmark to keep watching over my weight). But, in less than two weeks, Vamos!—I am travelling to Turkey with my friends and we are going to Clubmed Kemer where the food is going to be delicious and an open buffet for all meals, yikes. So meanwhile, I’ve got to watch out and keep my margin wider to allow myself to indulge in such a feast. Look out for my salad recipe idea at the end of the article with only below 40 calories per cup ingredients, (I’m betting on this meal to achieve my objective).

Okay, I searched for evidence everywhere on the net to support my claims, let the credit go for "many websites on the net". Thank you.

Here are 9 tips to consume fewer calories!

1. Write down/note whatever you eat during the day.
This way you can better keep track of how much you have already thrown in your stomach and it will help you choose your options more reasonably for the next meal.

2. When you’re craving a snack, drink some juice!
Juice is more nutritious and usually less caloric than a bag of chips or biscuits or crackers.
When’s the best time to drink juice? Most studies show that drinking juice in the morning on an empty stomach or anytime during the day is the most beneficial time of day to have fresh juice. The nutrients will be absorbed more easily and it doesn’t have other food interfere with your body’s cleansing. Be sure to just sip slowly to allow the enzymes to kick in and digest it better!

3. Skip the alcohol when it’s useless (when you’re not getting wasted aka most of the times)
After all, alcohol contributes empty calories to your diet, can make you more likely to overeat when you're under its influence, and often results in more calories being stored as fat. Plus when you're on a calorie-controlled diet, you need to make the most of the calories you consume, choosing super nutritious foods to give you the most out of your calorie budget. Makes sense, right?

4. Sacrifice soda: (this is something I always do and I only sip soda with a burger to get into the mood)
High in calories, soda has no nutritional value whatsoever. They contribute to obesity as well as diabetes, tooth decay and weakened bones. They have also been linked to depleting the body of vitamin A, calcium and magnesium--all nutrients needed for healthy weight loss. Consuming soda also has a profound effect on the taste buds. Some research suggests that soda, even diet soda, can actually make you feel hungrier given the artificial sweeteners that signal the brain to crave extra food. This can make losing weight a lot more difficult. If you get thirsty, water is always the best choice!

5. Eat Before You Go
If you're going out to a party or restaurant where you know you'll be tempted to overeat, have a small snack before you leave the house. This way, you won't be ravenous when you're faced with a menu or buffet full of tempting treats and will be able to make more rational decisions.

6. Drink Up
It’s common to confuse thirst with hunger, so make sure you stay hydrated during the day. If you think you may not be truly hungry, drink a glass of water first and wait a few minutes. Often, the water will hit the spot if you're only thirsty, but hunger will intensify the longer you wait. Either way, studies have shown that drinking water before you eat a meal may also help you eat less overall.

7. Focus on the Company
The next time you sit down to a meal with family or friends, slow down your eating and really contribute to the conversation at the table rather than letting it become secondary to your meal. This will give your brain time to register that you're getting full and you will naturally consume less food, all while getting in some quality face time with the ones you care about :-)

8. Use smaller plates to serve your food: (or use hollow plates like I do to make it look as if the dish is fuller)
A full plate sends the signal that you’re eating a full meal and a partially full plate looks like a skimpy meal, regardless of the actual quantity of food.

9. Focus on low cal foods:
Sometimes you just need someone to remind you about what they are!

Coffee: Zero calories
Tea: Zero calories
Arugula or rocket or rocka leaves: Calories: 4 per cup salad; try this recipe here
Garlic: 4 calories per clove
Lettuce: 5 calories per cup
Kale: 5 calories per cup
Spinach: 7 calories per cup
Mushrooms: 15 calories per cup
Cucumbers: 16 calories per cup
Zucchini: 20 calories per cup
Lemons and limes: 20 calories per fruit (without peel)
Carrots: 22 per 1/2 cup
Cabbage: 22 calories per cup
Asparagus: 27 calories per cup
Broccoli: 31 calories per cup
Berries: 32 calories per 1/2 cup
Brussel Sprouts: 38 calories per cup

One salad idea with less than 40 calories/cup ingredients: 1 cup of each of lettuce, mushrooms, sliced cucumbers, tomatoes, and zucchini (coussa in Arabic and courgette in French). For the seasoning, use ½ cup of pressed lemons/lime with 1 tbsp of olive oil, 1 tsp of grained mustard, and 1 tsp of thyme.

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