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  • Writer's pictureMaKayla Neinas

Simple Tips to Lower Your Caloric Intake

Maintaining a healthy weight is essential for overall health and well-being.

One of the key components of weight management is controlling the number of calories you consume. Consuming fewer calories than you burn can help you lose weight and prevent many chronic diseases such as diabetes, heart disease, and certain cancers.

However, we understand that reducing caloric intake can be challenging for many people!

7 simple tips that can help you lower your caloric intake:

1. Monitor Your Caloric Intake

The first step to reducing your caloric intake is to monitor your daily food intake. Keeping track of what you eat can help you identify areas where you can make changes. There are many apps available that can help you track your food intake and monitor your progress.

2. Eat More Lean Protein

Protein is an essential macronutrient that can help you feel fuller for longer periods. Eating a high-protein diet can help you reduce your caloric intake by decreasing your appetite and increasing your metabolism. Choosing leaner cuts of meat like chicken breast and fish will help you reduce your average calorie intake.

3. Swap for Low-Fat Dairy Products

Choosing low-fat dairy options is an easy way to reduce your caloric intake. Opt for fat-free Greek yogurt, low-fat cottage cheese, reduced-fat cheese. These options are not only low in calories but are also nutrient-dense, providing you with essential vitamins and minerals,

4. Limit Processed Foods

Processed foods are often high in calories, sugar, and unhealthy fats. They are also low in fiber, which can leave you feeling hungry and unsatisfied. Avoiding processed foods can help you reduce your caloric intake and improve your overall health.

5. Avoid Drinking your Calories

Drinking water can help you reduce your caloric intake by keeping you hydrated and filling you up. Other drinks like a Starbucks Frappuccino, soda, or alcoholic beverages add extra calories and loads of processed sugar.

Nutrition Drink Guide:

12 fl oz Coca Cola

140 Calories 39 g Sugar 39 g Carbs

Grande Caramel Frappuccino

370 Calories 15 g Fat 57 g Carbs 55g Sugar

Restaurant Margarita

300 Calories 41 g Carbs 31 g Sugar

6. Add More Fiber

You may have heard fiber is a MUST for a healthy diet. This is essentially true and isn't likely the first thing you look for on a nutrition label. This is your sign to START! Fiber takes longer to digest than other nutrients so it keeps you feeling full for longer!

It has also been proven to lower blood pressure, balance cholesterol levels and prevent blood sugar spikes.

7. Plan Your Meals

Planning your meals in advance can help you make healthier food choices and reduce your caloric intake. When you plan your meals, you can control your portions and avoid impulsive eating.

Meal Prep Recipe:

You've Got This!

In conclusion, reducing your caloric intake is essential for maintaining a healthy weight and preventing chronic diseases. By monitoring your caloric intake, choosing low-fat dairy products, limiting processed foods, drinking water over sugary drinks, consuming more fiber, and planning your meals, you can achieve your weight management goals and improve your overall health.

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