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Simple ways of creating a calorie deficit

Updated: Oct 17, 2020

When you consistently eat more calories than your body needs, the extra calories are stored as fat. If weight loss is your goal then for you to be successful you must create a calorie deficit. However this doesn't mean you have to go on a crazy restrictive diet. There is no need for you to cut out all the foods and drinks that you love.

There are lots of ways of making simple changes that will make a big difference. For example swap:-

  • cappuccino or latte for a white (or ideally black) americano

  • fruit juice for a piece/portion of whole fruit or have half fruit juice and half water

  • crisps for unsalted popcorn

  • icecream for a frozen blended banana

  • whole milk for skimmed milk

  • salami for sliced turkey or chicken breast

  • whole milk ricotta cheese for cottage cheese

  • Mayonnaise for half an avocado or make your own dressing using olive oil, herbs and spices

  • cheesy creamy sauces for tomato or vegetable based sauces

These little changes don't seem like much, but they will add up over the week and could be why you're struggling to create a calorie deficit and reach your weight loss goals.


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