Decreasing the caloric value consumed daily is one of the main strategies for losing weight. Cutting 500 calories a day, for example, can result in the loss of up to half a kilo per week – however, weight loss still depends on other important factors, such as water consumption, sleep quality and physical exercises.
However, there are some adjustments in the diet that can help reach the goal more easily, according to nutritionist Brenner Florêncio, from the Tivoli clinic, in Brasília. Check out:
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1. Moderate alcohol consumption
There are drinks with a caloric value much higher than a plate of food. “Without a doubt, when talking regarding weight loss or even improved performance in sports, alcohol is one of the main villains”, warns the doctor.
However, the total cut of alcoholic beverages may be a utopian measure. A more realistic idea is to reduce the amount of drink consumed. Instead of drinking every weekend, a suggestion is to limit consumption to once a month, without exaggeration.
“Some people like to drink wine with family or friends, it is also important for our mental health. So I don’t like to cut everything. I prefer a balance”, says Florêncio.
2. Ditch the cooking oil
There are those who say that a good strategy to reduce calories is, instead of pouring the cooking oil from the bottle straight into the pan, putting it in a spray bottle to use it as a spray. But the nutrologist says he doesn’t see much difference, because the person will dose the amount and won’t change the molecule.
Better than limiting the use of cooking oil is replacing it with coconut oil or extra virgin olive oil, less caloric options.
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3. Prioritize salads
A healthy and low-calorie measure is to replace large dinner plates with salad. “With the onset of night, the body slows down its metabolism. During this period, whatever we can avoid from high-calorie meals will improve sleep and the metabolic function of the body as a whole”, explains Florêncio.
Even better if the salad is green, fresh, steamed and seasoned with lemon. Instead of calorie-rich sauce, butter, and oil, use the fruit—the simple swap can eliminate regarding 200 calories.
4. Cinnamon instead of sugar
In addition to helping with weight loss, decreasing sugar consumption improves gut health. The substance feeds the bad bacteria in the intestine, which unbalances the intestinal microbiota and can disrupt the functioning of the organ.
However, this does not mean that you are prohibited from sweetening your coffee, for example. A good alternative is to opt for cinnamon: it gives the drink a sweet feeling, as well as helping to reduce blood sugar levels and improve insulin sensitivity, which helps control appetite.
5. Avocado instead of mayonnaise
“Something I ask every day in the office is that people remove ultra-processed products from their homes. Mayonnaise, for example, can be replaced with avocado. It is greasy, but it is not harmful like the industrialized option”, advises the doctor.
In short, the expert’s advice is to prioritize fresh foods: they are healthier and lower in calories.
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