I know it can be hard for some of you to track your food all the time.
Let me help you out.
If you just did these 5 things. You will be able to reduce calories straightaway. With zero tracking.
1. Replace half of your starchy carbs with vegetables.
Vegetables are high in fibre, are filling and are high volume foods. Replace half of starches like rice, bread, pasta on your plate with veggies.
2. Eat more protein in every single meal.
Protein is satiating meaning it will keep your feeling full longer. Plus, it takes more calories for the body to just digest protein. Win-win.
3. Cook your own meals.
Cooking your own meals gives you greater control over the ingredients that go into your food. You can choose to use an oil-spray instead of oil. You can choose to use spices instead of high calorie sauces for flavour.
4. Don't eat in front of a screen.
Be mindful of what you're consuming. When you're distracted you will eat more. Pay attention to your food.
5. Slow down and enjoy your meals.
If you tend to eat fast and stuff your face with snacks. Here's a tip. Fill your snacks into a bowl. Now eat them using chopsticks. Chew your food properly and take your time.
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source https://www.reddit.com/r/loseit/comments/te9irf/tip_5_ways_to_reduce_calories_without_having_to/
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