Your best bet for fat-loss success is to create a modest caloric deficit and make smart food choices so you feel satisfied — not starved. One of the most common mistakes I see is athletes that are under-eating. If they aren’t seeing results, they think it means eat less. Instead of MORE! If you are wondering how much you should be eating for your goals–REACH OUT TO ME!
Cutting a ton of calories at once actually slows the metabolism and can cause the body to not want to let go of the fat stores because it believes to be in a ‘starvation state’.
Plus, it’s hard to maintain a severe caloric deficit, if you aren’t getting the energy needed to function, your body spikes your hunger hormones, causing you to seek food.
This is why fad diets and uneducated diet approaches don’t work. You are underfed and undernourished.
Three Tips for cutting calories without starving:
1) CUT GARBAGE CALORIES
A lot of today’s grab-n-go convenience foods provide very little to NO nutritional value and a ton of calories. Cut out the Alcohol, candy, soda, junk food and baked goods. Once a month, sure have an indulgence, but daily consumption is not recommended.
2)USE VEGGIES TO FILL YOU UP
“Volume foods” are a saving grace for those folks in a calorie deficit. Veggies like kale, spinach, bok choy, zucchini, cabbage, onions can help you feel full, your plate look full and provide lots of nourishment without the calories.
3)SWAP LOW-FIBER FOODS for HIGH-FIBER FOODS
If you have had a hard time adhering to more complicated diet regimens, research shows that boosting your daily fiber intake may be an effective weight-loss strategy. Foods high in fiber (apples, oats, green beans, cauliflower) tend to be fewer calories for the same volume of food and digest more slowly than low-fiber foods.