4 things to help reduce your calories without being hungry

If you are like me, there are times in the day when you eat great and times when you don’t. My issue typically is between 4pm and dinner and then sometimes after dinner before I go to bed.

Research shows that people can easily get 500 - 1000 extra calories per day in snacks and beverages. This creates issues for guys that are trying to lose some body fat and get in a more healthy weight range - not to mention feeling better about how they look.

Research also shows that people underestimate how much they eat in a day by as much as half.

The only way to lose body fat is to be in calorie deficit. I know, I know- there is a lot of debate about calories in and calories out, but the science speaks for itself. No matter how someone loses body fat, it is always related to being in calorie deficit. Consume fewer calories in food and beverages than you use up and you will lose body fat over in relation to that deficit.

So if you are trying to lose some body fat, feel better and look better, check out the 4 tips below.

1) Get more vegetables and fruit in your diet.

2) Don’t eat (or drink beverages with calories) after you have dinner at night. Hopefully this will give you 12 hours minimum before you consume calories again at your first meal of the next day.

3) Put on your plate the amount of food that you need, eat slowly and mindfully, and eat until you are 80% full. Just try not to feel stuffed, just satisfied.

4) If there is a time of day between meals when you are hungry, be prepared with a snack that will prevent binging. Have an apple, 1/2 cup cottage cheese and fruit, an ounce of nuts, 1 tablespoon of peanut butter and banana, etc. Or have a snack of your choice that is a calorie controlled portion. We typically eat too many calories when we don’t have a plan for when we get hungry.

Try these tips and see if you make progress. I can give you some additional help if you have questions.

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