It's very easy to have a few snacks, the odd coffee, and bam! you've consumed your total daily energy needs in non-satisfying goodies. In order to safely lose 1lb a week, you need to cut your calorie intake or increase your expenditure through exercise, to the tune of 3,500 calories a week (500 calories a day). Make these simple changes to help you reach your weight loss goals and cut those mindless hidden calories.
1. Load up on vegetables
Fibre is your best friend when you're trying to lose weight. It fills you up quickly, leaving less room for more food. Get your adequate fibre intake by loading up on veggies at lunch and dinner, and you'll find you can handle a slightly smaller portion of whatever else accompanies the meal.
2. Don't be fooled by fluids
If you consumed a glass of juice, a large cap with one sugar and a glass of red wine a day, you're consuming an extra 300 calories a day. That's the equivalent of a 45-minute run and could add up to an extra 12.3 kilos a year. Jeez! Drink water, water and more water. If you're desperate, a long black with stevia (no sugar) is almost calorie-free. Make sure you're mixing protein shakes with water, not milk.
3. Squeeze lemon on everything
Lemons contain pectin, which reduces your appetite. Try it in warm water first thing in a morning (read more benefits here), squeeze over salads, fresh fruit, and even add to healthy desserts - such as these Lemon Cheesecake Pots.
4. Chew your food
An easy way to slash calories is to slow down when you eat. Women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, according to the American Journal of Clinical Nutrition. Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.
5. Wait to have seconds
Give yourself permission to eat as much as you want, but wait 20 to 30 minutes to have a second helping. It takes this long for the food to reach your stomach and your brain to register that you're full. Even if you do opt for seconds, you’re likely go for a smaller portion.