Do you need to lose weight for aesthetic or health reasons? The keys to this are diet and exercise. While you may have the determination to go to the gym regularly, you may have trouble managing your food intake. The recommendation is that most men consume 2500 calories a day, while women should eat something close to 2200. Many people praise the 1500 calorie diet as a method to lose weight, but depending on your body type and gender, it can be hard to keep up. Consult a physician before making significant changes to your diet.
Steps
Method 1 of 3: Rethinking Your Eating Habits
Step 1. Eat three small to moderate meals a day
It used to be said in the past that we need to eat three large meals a day to stay in good shape. However, if you want to lose weight in adulthood, it's best to review your eating habits. The best way to stay below the 1500-calorie ceiling is to eat three small meals daily. Do not consume more than 400 calories in any of them.
The most persistent myth in the diet world is that you should eat six small meals instead of three moderate ones. The idea is that your body will be able to process these foods more efficiently, keeping your blood sugar levels throughout the day and your metabolism running smoothly. Science does not support such claims; It's much more important to find an eating routine that matches your lifestyle. Can you stop to eat six times a day? Do you have time to prepare six small meals? Otherwise, don't worry. You can still lose the same amount of weight by eating three times daily
Step 2. Stop eating when full
No scraping the plate. Eat half your usual meal, take a break and assess your hunger level. Give yourself about two minutes before going back to eating. This will give your body time to catch up and you may find that you are actually full.
- Some call this "intuitive eating". Eating this way makes all the difference between staying healthy and being overweight.
- There are still hungry children in the world, so save what's left for later snacks and meals.
Step 3. Chew your food slowly
Chewing itself does not burn calories or magically decrease the number of calories in your meal. However, by chewing slowly, you're giving your stomach time to report to your brain that you've consumed something. Either your stomach will tell you to keep eating, or it will indicate that it is full. People who chew quickly tend to eat more than they need because they don't wait for the stomach to respond.
- Instead of rushing, enjoy the food and let your body enjoy the nutrients it's getting.
- This principle was discovered by a research team at Iowa State University, USA. In one experiment, researchers gave 47 subjects 60 pizza rolls on several occasions and told them to take more or less bites of each and stop eating when they were full. When asked to take more bites, the subjects ate fewer rolls, and therefore consumed fewer calories.
Step 4. Have two snacks a day
Skipping meals is not the best solution to losing weight. Don't save calories for later, as this attitude often leads to overconsumption and even binge eating later on. How many times have you "rewarded" yourself for skipping a meal? As you missed a snack, you will be hungrier and more likely to justify the excesses later. Eating consistent meals and snacks better supports your metabolism and energy levels.
Step 5. Practice portion control
Modern portion sizes have grown enormously, and one meal can take up half of your day's calorie intake. Try using smaller dishes for meals. Measure food first and avoid eating straight from the package. Pay attention to portion sizes, especially treats. If you really want to eat French fries for lunch, look at the portion size on the package and remove the exact number of potatoes that make up that portion. Eat them and, if you still want more, assess whether the corresponding calories are worth it.
Eating from smaller bowls or plates is a trick that makes you feel like you're eating enough, even when you've been consuming less food. The trick to dieting is to find ways to eat in a healthy and controlled way. Do whatever it takes to achieve that goal
Step 6. Eat out wisely
One of the easiest ways to break your 1500-calorie diet is to go out and eat big meals at restaurants. Stay within your limit for that meal and check the calorie values posted on the restaurant's site or website. Most places will have a detailed calorie list of all dishes. Don't forget the calories in drinks and sauces. They may look like additional items, but they still contribute.
- Order steamed, grilled or au gratin dishes instead of fried or sautéed starters.
- Order smaller meals at restaurants. If you can't avoid a larger meal, share it when it arrives at the table. Cut the steak into a much smaller portion and give the excess to a friend or take it home to eat later.
Step 7. Drink more fluids
You should drink 11 to 15 glasses of water daily. In general, if you drink enough water so that you are rarely thirsty, and your urine is almost colorless, you are probably getting the right amount. Water is the best option, but coffee, tea and diet drinks are acceptable alternatives. Skim milk will do, too, but keep in mind that it is about 100 calories per serving. Avoid most juices or other sugary drinks as they are just empty calories.
One trick that Brenda Davy, a professor at the Polytechnic Institute and Virginia State University (USA), suggests is to drink two glasses of water right before a meal. She says that water suppresses the feeling of thirst, making the body feel full and reducing the need to eat more
Method 2 of 3: Tracking Your Food Consumption
Step 1. Justify the time to follow your feed
It's common for people to avoid dieting because they don't have time to measure portions or count calories. If you're serious about dieting and sticking to 1500 calories, you'll need to justify this time to yourself, as your diet won't be as effective without it. It will not only help you keep track of how many calories you've consumed in a day, it will force you to truly assess your food choices and daily routine.
Step 2. Use a feed tracking app
Using such a tool can be a useful way to help you keep track of your daily caloric intake. There are several smartphone apps available, such as My Fitness Pal. They cut down on the work of counting calories: just add the food and let them do the rest.
- Many apps can also scan store-bought products. For example, MyNetDiary's Calorie Counter Pro can scan barcodes and track up to 45 different nutrients. He also has the ability to keep track of your workouts.
- Try a few different apps to find the one that has the best interface for you. If it's easy to use, it's better for you to follow along.
Step 3. Keep a food diary.
You should write down everything you eat for several weeks. Some people eat without realizing or thinking about what they're consuming, and many underestimate how many calories they're actually eating.
You can buy a food diary at a dietary supplement store, online, or make your own. Use columns to keep track of the day, times you ate, a brief description of foods and drinks, and the number of calories consumed. It's also a good idea to write down how much physical activity you did each day. Ideally, complete 60 to 90 minutes of moderate activity per day. Since the key to a successful diet is eating healthy and exercising regularly, recording food and exercise in the same place will help reinforce both
Method 3 of 3: Choosing Your Foods
Step 1. Eat more tomatoes
They are rich sources of vitamins A and C and folic acid and contain a wide range of antioxidants, lycopene, choline, beta-carotene and lutein. These fruits have the added benefit of complementing almost any meal. Eat them whole, slice them, cut them into cubes or puree them and add them to your favorite soup. A tomato is usually only about 22 calories, but as a superfood, packed with so many things your body needs, it can be quite filling.
Step 2. Consume high protein foods such as eggs, salmon and lean meats
Over the past decade, meat has acquired a bad reputation in the healthcare community, likely as a result of a craze for thinness. Many nutritionists now tell their customers to eat a high-protein diet for two reasons: First, protein is more satisfying than most other foods. Studies have shown that a diet rich in this nutrient can reduce cravings by 60%. Second, lean meats specifically will give you an extra window of 80 to 100 calories daily. This is not a license to eat more each day, but something to think about.
Step 3. Eat high fiber foods
Cruciferous vegetables such as broccoli, cauliflower and cabbage are extremely high in fiber, as are beans and lentils. Consume a cup of fiber-enriched yogurt in the morning to increase the amount of fiber in your diet. Just don't choose yogurt made with too many sugars and unhealthy colors.
- Raspberries are a great source of fiber too. They even have the ability to lower cholesterol. A cup of them has 8 g of fiber. Doctors recommend that women eat about 25g of fiber daily and that men consume 38g.
- Fiber-rich foods, in particular, help keep you full without getting too full. They weigh the same as other foods, but they don't have as many calories. So if you're used to making a big breakfast, try swapping that bowl of sugary cereal for a nice yogurt. See if it's as full as after.
Step 4. Try the peppers
If you can handle the heat, studies have shown that capsaicin in peppers can reduce appetite and increase caloric burn. You can even purchase supplements of this nutrient at various weight loss stores or your local drugstore. Add some peppers to your pasta, sandwiches and salads. They can give any meal an extra flavor.
Step 5. Consume healthy fats
Contrary to popular opinion, eating a low-fat diet is not the key to losing weight. The fat-free food fad isn't as good as it promises. Many "fat-free" labels mask foods high in sugar, refined carbohydrates and calories, used to enhance flavor. In general, there are two beneficial fats, monounsaturated and polyunsaturated. Avoid trans and saturated fats. Beneficial fats come from many oils, such as olive oil, sunflower oil, and peanut oil; peanut butter, avocados, tofu and other types of nuts.
Add some omega-3 fats to your diet too. Good sources of omega-3s are fish, walnuts, ground flaxseeds, flaxseed oil, and soybean oil. Omega-3 fats are processed into energy, which is great for losing weight
Step 6. Avoid foods with empty calories
Foods high in fat or sugar are disastrous for a 1500 calorie daily plan. Donuts, candy, chips, ice cream and other tasty treats are high in calories and offer few beneficial nutrients. Don't waste your valuable calories, which can be used to satisfy you, on "fake" food.
Step 7. Don't sacrifice flavor
One of the biggest complaints about these diets is that their food just doesn't taste. Use more herbs and spices like cumin, basil and cilantro and stay away from salt, which can lead to water retention. You should only consume about 6g of it a day. Also avoid foods high in sodium. Low-fat, low-calorie foods can be difficult to eat day after day. Some of the flavor in common foods comes from fat, but to stick to 1500 calories a day, you need to eliminate a lot of your intake of this nutrient.
- Use freshly roasted nuts to add flavor and texture to your meals. Pine nuts go well with spinach and other sautéed vegetables. Nuts are good to use in salads and couscous. If you want to make your own toasted walnuts, just put the oven at 120 ºC, place the walnuts in a baking dish and cook for four to six minutes.
- Grate strong-flavored Roman cheese into your salad, vegetables or rice to give your food a nice cheesy taste.
- Add dried fruits like cranberries and figs for flavor.
- Make a low-sodium marinade to give foods a sweet, spicy taste.
Step 8. See sample menus online
There are several repositories on the internet that cater to particular tastes. There are menus for fish lovers or fish haters, vegetarians, vitamin junkies or anyone else with particular culinary preferences. Here is a 1500 calorie menu:
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Breakfast:
- 2 eggs fried in a teaspoon of coconut oil
- 1/2 cup of spinach
- 30 g feta cheese
- 1 slice of wholemeal toast
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Lunch:
- 1 cup low-fat natural Greek yogurt
- 1 cup of fresh berries
- 10 unsalted almonds
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Lunch:
- 1 cup of romaine lettuce
- 1 cup starch-free vegetables (tomatoes, broccoli, peppers, cucumbers)
- 85 g of grilled chicken
- 2 tablespoons of balsamic vinaigrette sauce
- 1 apple
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Lunch:
- 10 baby carrots
- 2 tablespoons of hummus
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Dinner:
- 110 g of salmon
- 1 medium sweet potato
- 1/2 cup steamed vegetables
- 1 teaspoon of olive oil
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Dessert
1 square of dark chocolate