The caloric deficit, a state in which the individual spends more calories than he ingests, is mandatory for those who want to lose weight. Normally, this level is reached by combining physical exercises with diet. However, there are other possible paths.
Those who complain about lack of time or disposition for physical activities can include some habits in their routine with the aim of reducing the calories ingested and, in this way, closing the account necessary for the deficit.
Nutritionist Dani Borges, from Rio de Janeiro, recommends, for example, better stress management. “The emotional balance will make the person not discount all their difficulties on food”, she comments.
The expert listed 5 strategies that, if incorporated into everyday life, will help promote caloric deficit, facilitating weight loss. She recalls, however, that for sustainable weight loss and a healthier life in the long term, the individual cannot do without physical activities.
“The benefits of physical activity for health go beyond weight control, which is why it is very important to find a practice that people identify with”, says Dani Borges, who is also a physical educator.
1. Learn to manage stress
In times of frustration and anxiety, the body increases production of the hormone cortisol. When it is high, the body tends to accumulate fat, especially in the abdominal region.
“High cortisol disturbs sleep, favors the accumulation of weight and makes it difficult to lose weight. It also interferes with the production of testosterone, which is the hormone linked to muscle mass gain”, explains Dani.
To manage emotions, the most common indications are therapy, meditation and quality rest and leisure.
2. Avoid adding sugar to coffee
To lower your daily calorie intake, you need to make smart choices. Those sugary cups of coffee you drink at work or fruit juice that is already sweetened can be replaced with unsweetened versions.
“If a person drinks three cups of coffee a day and adds two spoons of sugar to each of them, there are hundreds of extra calories in the diet”, exemplifies the expert.
Excessive sugar consumption is directly linked to serious health problems. Eating a lot of sweets and carbohydrates, for example, can increase the chance of developing diabetes, cancer, obesity, among others.
***Photo-person-eating-candy-2.jpgAccording to the World Health Organization (WHO), although the harmful effects of sugar are highly publicized, Brazil is one of the countries that most consume the substance in the world.Conny Marshhaus/ Getty Images
***Photo-person-eating-candy-5.jpgBrazilians ingest at least 80g of sugar per day, which is higher than the recommended amount: 25g to 50g daily, taking into account a diet of two thousand calories.Flashpop/ Getty Images
***Photo-person-eating-candy-4.jpgAccording to experts, sugar has addictive properties and triggers a series of reactions in the human body. In addition to causing allergies, ingesting the substance in excess can deactivate the immune system and make the individual more likely to acquire infections.Westend61/ Getty Images
***Photo-person-eating-candy.jpgExcess sugar in the body causes blood glucose to skyrocket and, after a while, plummets. Also, the body will ask for more, and if it doesn’t get it, it will start sending withdrawal signals. Consequently, the individual enters a compulsory cycle of hunger and the desire for sweets increases.wundervisuals/ Getty Images
***Photo-Person-feeling-bad.jpgFrom there, the problem only gets worse. The body stops working properly and serious health problems begin to emerge.milanvirijevic/ Getty Images
***Photo-person-with-the-teeth-showing.jpgThe functionality and elasticity of the tissues are lost, which causes premature aging to set in. Vision problems and tooth decay are also possible. In addition, autoimmune diseases can be provoked and the health of the hair, be compromised. Eric Raptosh Photography/ Getty Images
***Photo-person-consulting.jpgExcessive consumption of the substance can also cause diabetes, obesity, cardiovascular problems, anxiety, stress, low energy, intestinal problems, migraines, emotional instability, among others.Tom Werner/Getty Images
***Photo-person-eating-candy-7.jpgDespite what it may seem, it is not necessary to cut out sugar altogether, but consume it in moderation.Jose Luis Pelaez Inc/ Getty Images
***Photo-person-doing-exercise.jpgHaving control of the amount of sugar ingested helps both in weight loss and in improving the quality of life. Physical exercises, a balanced diet and a good night’s sleep can help reduce addiction to sweets.Thomas Barwick/Getty Images
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3. Prepare your own meals
Preparing your own meals will increase your control over the amount of calories in the dish and also over the quality of the ingredients used.
“You can measure the amount of oil and fat. Each gram of fat has nine kilocalories against four of carbohydrates and proteins. The more fat in the recipe, the more caloric and less beneficial to health it will be”, says Dani.
4. Practice mindful eating
Instead of eating while working, watching TikTok, or scrolling through your phone, consider eating mindfully. Mindful eating involves being aware of the emotional and physical sensations that food evokes.
“Give preference to in natura foods, such as fruits, vegetables, legumes and proteins. Avoid excessive consumption of sugar, industrialized foods and frozen foods. Practicing mindful eating helps support healthy eating habits and control weight.
5. Use smaller plates
Eating smaller portions is a practice that, if it becomes a habit, becomes effective within the weight loss process. By eating from smaller plates, the person will serve himself with a smaller amount of food. However, there is no point in eating in a smaller container if the food is not healthy. You have to make good choices.
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