Eating less calories in a day doesn't mean you have to starve yourself, or drink that 'Slimfast' shake whilst your family tuck into a Chinese. A calorie deficit is at the top of your priorities when achieving fat loss, so we want to make it easier for you along the way without the struggle.
1. Intermittent fasting.
Intermitting fasting is a term used to refer to the process of eating within a certain window of the day, and focuses primarily on the timing of eating. There are multiple ways in which someone can fast as long as they consume all of their calories within the window, and ommit any calories through food and drink for the remainder of the day. The most popular and sustainable way to do this is by eating within 8 hours of the day and then fasting for the remaining 16 hours. For example, an individual can eat between 12pm and 8pm at night, then waiting until 12pm the following day to eat again. During non fasting hours, individuals can drink no calorie drinks including water, zero cal energy drinks and black coffee. Nothing else. Anything over 50 calories is said to kick start the metabolism and cause spikes in our insulin levels.
This technique, firstly, has been scientifically proven to be beneficial for an individual's bodily functions, such as increasing their metabolic rate and raising their insulin sensitivity. By helping with these functions during non-eating periods, the body is more efficient when processing foods during digestion and ultimately making it harder for individuals to put on weight in the long-term.
Eating within certain periods of the day makes it easier for individuals to keep track of their calories and reducing the chances of eating 'empty' calories when they aren't needed. Counting calories from the moment you wake up and the moment you go to bed is hard to remember, and the odd biscuit from Dave in the office or the creamy coffee you had before work are often missed by people in their total day count.
We recommend skipping breakfast in the morning and waiting to eat later on in the day as it allows you to eat monster meals. When having bigger meals, they tend to make us feel more full and satisfied with the food we have consumed. No one likes having smaller meals because you snacked earlier on when you didn't need to.
2. Drink water and non calorie drinks.
Drinking water and non calorie drinks throughout the day does not have any impact on diet as you try to achieve your calorie deficit. Although drinking these drinks do not have a direct impact on fat loss, consuming them can have advantages in helping you cope and keeping a calorie deficit sustainable and more importantly, enjoyable.
Despite consuming these drinks not having any direct impact on the effects of fat loss, they are influential in suppressing hunger when not eating through periods of the day. For the majority of people, they tend to eat as soon as they feel hungry and tuck into the biscuit cupboard without thinking about the impact of it on their diet. By drinking water or non calorie drinks such as zero cal energy drinks or a black coffee, they are able to feel fuller for longer and ultimately save those 'empty' calories for meals later on in the day.
Non calorie drinks are often high in caffeine, and therefore are useful in maintaining energy levels for those individuals who are active for the majority of the week. We don't advise drinking too many of these, as they can have negative impacts when consumed in bulk, however in moderation they can keep your body stimulated during working hours and exercise outside of work.
3. Sustainability.
Sustainability, in this case, refers to keeping your diet realistic and enjoyable so that you are able to maintain it in the long-term without any crashes or tantrums.
The main way to keep your diet sustainable and keep your calories in a deficit is by avoiding restricting your favourite foods. Instead, we advise you to include them in your meals. Most diets that are adopted by individuals tend to be based on being restrictive, as the foods they avoid are being classed as 'unhealthy'. Despite these 'unhealthy' foods given a direct link to weight gain, the main cause of it is a calorie surplus. Despite macronutrients (the breakdowns of food such as protein, fats and carbohydrates) being important, we are trying to inform you that eating a chocolate bar or having a pizza for tea is not the end of the world AS LONG as you stay within the deficit.
Sustainability is important when it comes to an individual's mental health, approach to food and ultimately, their approach to their own wellbeing. A sustainable diet means that you are able to eat what you want in times of need. Food is part of our culture, and part of our identity as it keeps us happy when sometimes we may need it. To restrict our favourite foods is to restrict our happiness as well as our social life with the people we love. Go for that meal with your family. Have a few glasses of wine with your partner. You will lose fat as long as you are in your deficit. If you do go over your maintenance calories, then it's okay. The next day you can start again. Live a little!
4. Eat your fruit and veg.
You should have listened to your mum when you were 4 years old because she was right, it is important to eat your fruit and veg. When trying to achieve fat loss, fruit and veg can be effective in multiple ways when helping you keep a calorie deficit throughout the day.
The majority of the fruit and veg that we see in the supermarket is extremely low calorie, unless you are looking at the chocolate oranges. By implementing them into your diet, as a snack or alongside with your main meals, you are able to eat more and feel fuller for longer without restricting your remaining calories for the day. Instead of having a chocolate bar with your lunch, have an apple and some grapes. This way you can save up the 300 calories and you can see if it is left at the end of the day.
As well as being low calorie, we find that most fruits are effective in treating our sweet tooth and cravings that we get. People who eat chocolate or cookies when they are 'craving something sugary' are finding excuses to not eat something nutritious. Bananas and grapes are rich in natural occurring sugars and are helpful in dealing with that insulin spike.
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