Coaches Corner with @adambwilloughby
If weight loss is the goal then you’ll have to maintain a calorie deficit for a period of time.
It doesn’t always have to come from reducing calories, but if you’re over-consuming the wrong types of food on a regular basis then this is a good place to start.
Here are some strategies to spontaneously reduce calories.
CHANGE FOOD ENVIRONMENT.
Be aware of your food environment. Notice if certain sights, smells, tastes or habits are triggering you to eat more food. Get the junk food out of the house, avoid the bakery on the way to work, even be mindful of what you watch on TV, as these are all cues that can lead to you over-consuming calories.
ADD FOODS THAT SATIATE.
Eating “real” food stimulates satiation and you’ll eat fewer calories by default. Contrast to highly processed, highly palatable, calorie-dense foods that don’t stimulate fullness as effectively. Aim to increase your servings of fruit, veg, protein and fibrous carbohydrates as these have been shown to satiate the most.
Choosing to eat within a certain window can reduce total daily caloric intake within a 24 hour period. It’s not a magic weight-loss tool but could help you avoid excess calories if it suits your preferences and lifestyle.
Swapping food for similar lower calorie options is an effective way to reduce calories without feeling deprived.
Carbs won’t make you fat, but they do contain calories you might not use. Bunching carbs on higher energy expenditure days or around training will improve performance, help build muscle and aid in recovery.
There are many ways to reduce calories. The important thing is to do what suits you’re a lifestyle, do what you can easily adhere to over a consistent period of time as that’s what’s going to get you results.
Is there something you do to spontaneously reduce calories?