Creating a calorie deficit that’s sustainable doesn’t mean starving yourself. In fact, the sweet spot for weight loss is learning to manage your hunger and eating more of the right kinds of food. Once you get this balance right, weight loss becomes easy peasy!
So, how do you make this happen? These four game-changing strategies have helped my clients stick to their weight loss goals—and they might just work for you too.
1️⃣ Prioritise Protein—Especially at Breakfast
Starting your day with a high-protein meal is one of the most effective ways to manage hunger throughout the day. Why? Because protein helps reduce appetite, keeps you feeling fuller for longer, and prevents those mid-morning or afternoon snack attacks.
Aim for 25–30 grams of protein in your first meal of the day. Need some ideas? Try these:
Scrambled eggs on whole-grain toast
Greek yogurt with fresh berries and a sprinkle of seeds
A protein smoothie packed with greens, chia seeds, and your favorite fruit
2️⃣ Bulk Up Meals with Low-Calorie, High-Volume Foods
Here’s a pro tip: make your meals more satisfying by adding foods that take up space on your plate without adding many calories. Think leafy greens, cucumbers, bell peppers, courgettes, and other high-volume vegetables.
A great rule of thumb? Fill half your plate with veggies at lunch and dinner. This trick helps you feel full (because you are!) while giving your body the nutrients it needs.
3️⃣ Add Healthy Fats (But Watch Portions)
Healthy fats are essential for your body—they add flavor to meals, help absorb nutrients, and keep you satisfied. Foods like avocado, nuts, seeds, and olive oil can transform a dish into something delicious and satisfying.
But remember: fats are calorie-dense, so a little goes a long way. Stick to about a tablespoon of healthy fats per meal for the perfect balance of richness and satiety.
4️⃣ Slow Down and Savor Every Bite
Ever find yourself eating so quickly you barely taste your food? It takes about 20 minutes for your body to signal that you’re full, so if you eat too fast, it’s easy to overeat and feel bloated later.
Make it a habit to slow down. Here’s how:
Take at least 20 minutes to finish meals
Put your fork down between bites
Really focus on tasting and enjoying your food
Slowing down not only prevents overeating but also makes meals more enjoyable—win-win!
Why These Tips Work
These strategies are designed to help you work smarter with your food, not restrict yourself. They’ll keep you full, satisfied, and more likely to stick to your eating habits.
Think about it: wouldn’t it be easier to stick with your plan if you actually enjoyed your food and didn’t feel starved? By following these tips, you can create a calorie deficit that feels manageable—and even enjoyable.
Ready to give them a try? Let me know how it goes—I’d love to hear your success stories!
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