How to Make Weight loss easier - 11 Calorie deficit life hacks
Losing fat is a simple process but it is HARD to actually do so If you’re looking for several ways to make that process a bit easier…
Then you’re in the right place. :)
Keep reading or watch me talk about it on youtube by clicking here!
* These tips are assuming you’re already counting your calories & ensuring your accuracy with myfitnesspal, or similar apps, & a food scale, the tips will still help if you don’t but, they’ll help even more if you’re tracking. *
Let’s hop into it, here is how to make weight loss easier!
tip #1 - Swap full fat for reduced-fat / fat-free options
Swapping out full-fat versions of the following list for fat-free or reduced-fat versions can save you on hundreds of calories:
Cheese Slices
Sour cream
Cream cheese
Milk
Greek yogurt
tip #2 - Eat more voluminous foods
Not needed necessarily at the start but if you’re having trouble staying full & you’re dealing with hunger issues… this will fix that.
Being a bit hungry is normal while trying to lose weight but being starving is not.
Think about 500 calories of peanuts vs 500 calories of chicken salad. One is going to fit in your hand and not fill you up that much at all. The other is going to fit in a decently large bowl and is going to be hard to finish.
That is what volume eating is. I don’t recommend making all your meals this way but absolutely 1 or 2.
Another way to think about it or make it simpler is to just add more fruit & veggies to your daily meals/snacks. That’s an easy way to eat more foods that will fill you up for the least amount of calories. Especially if you’re not a salad guy like me 😂
tip #3 - Cook more & eat out less
This is a huge key. So many of my online coaching clients come to me primarily eating out 3-6 times a week. We work on slowly bringing that down to 1-2 times per week & preparing more meals at home.
Even if you buy pre-cooked foods you’re still preparing the meals yourself.
Not only will you save on tons of calories but your meals will be higher in volume as well & you’ll have complete control of the meal size, portion, macros, & ingredients.
Also, making your own meals will become a super vital habit you’ll end up using for the rest of your life - think about that!
tip #4 - Caffeine
Using caffeine to not only give you more energy but also for suppressing your appetite & cravings is what makes caffeine a great tool in your toolkit.
Don’t go crazy or extreme though, too much caffeine isn’t good for you, definitely stay under 400 mg/day.
tip #5 - Don’t keep problematic foods in the house
Practice moderation at first. If you can keep candy in the house while enjoying it in moderation then keep killing it!
But if moderation fails do this:
Challenge yourself for 30 days to not buy it, eat it, or keep it anywhere near you or your house.
You’ll prove to yourself that you can live without it & then after that 30 days try to enjoy it in moderation again.
tip #6 - Sauce & Drink substitutions
Another HUGE tip that tons of my online coaching clients come to me struggling with before we begin working together.
This is a golden rule: DO NOT DRINK ANY OF YOUR CALORIES. It will not keep you full at all.
The only exceptions are Smoothies/Juices/protein-drinks that you make yourself. Pre-bought protein shakes are fine too.
Switch soda for diet soda, switch full-calorie juices/drinks for the lower calorie option.
Switch high-calorie sauces/dressings for the zero sugar ones (example: ketchup/bbq sauces)
If you make this switch you’ll not only save on so many calories but you’ll stay fuller & more satisfied.
tip #7 - Meal/Snack options
This hack is almost never talked about. This tip is all about lowering the number of decisions you have to make daily so you can automate your consistency.
Come up with 2-4 options for each meal/snack that you LOVE & rotate around them.
& yes they can change that’s fine & normal.
Here is an example of what my current meals are looking like each day:
Breakfast: Greek yogurt w/ berries & granola OR Protein chocolate chip pancakes
Lunch: chicken nugs OR chicken, rice, veggie, egg, stir-fry OR greek yogurt bowl OR protein cereal
Dinner: homemade protein pizza OR chickpea pasta & turkey meatballs
Snacks: carrots OR protein shake OR chips
I love everyone of those meal/snack options, when you make your list you should feel the same way.
tip #8 - Drink more water!
Before and after every meal/snack have a glass of water. This will help keep you full & hydrated.
tip #9 - Have a source of protein with EVERY meal
Not only is protein going to keep you fuller for longer but it also takes the most amount of calories to digest.
It’s also going to help sustain your current muscle & help build more lean muscle too.
tip #10 - Try Intermittent fasting
This doesn’t work at all for me but it may for you! This is basically only allowing yourself to eat in a certain window of time.
Maybe you’re only eating for 8 hours a day…
Maybe you’re only eating for 6 hours a day…
Maybe you’re only eating for 4 hours a day…
You get the idea, It 100% works for some people so If you’ve never tried it…give it a go & see if it’s for you.
tip #11 - Prioritize sleep
Sleep is for some reason so overlooked when it comes to fat loss.
I’m not sure why but there are several studies that show that a lack of sleep, even just 1 night of bad sleep or undersleeping, can lead to overeating.
Why? - How is that possible?!
Because of your hunger hormones!
Ghrelin - The hormone that tells you to eat more & makes you feel hungry.
Leptin - The hormone that tells you that you’re satisfied & full.
Undersleeping can lead to Ghrelin spiking & Leptin going down AKA you’ll be more hungry & less satisfied/full after eating.
That’s not what you want when you’re trying to lose fat!
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
