How to Lose Weight without Giving up Your Favorite Foods


Weight loss is an almost universal goal these days, which means that no one has figured out a magical and easy solution. In one way, however, losing weight is simple. It is all about the math. To lose weight, you need to use more calories than you eat. Most adult women need between 1600 to 2000 calories, while adult men need 2000 to 2500. These numbers aren’t hard and fast rules. If you are very active, they are probably higher, and if you are very sedentary, they may be lower, but if you want to lose weight, you need to create a calorie deficit. Unless you have incredible willpower, depriving yourself of everything you love to eat is just a recipe for frustration and future binging. Here are three ways create a calorie deficit without giving up your favorite foods.

Portion Control

Eat the same things you always eat, but have a little less.  There are two main ways to do this. The first is to fill up on healthy low-calorie items before your main course. If you know you are going out with friends for the best pizza in Calgary later tonight, have a healthy low-calorie snack like fresh veggies or yogurt right before you go so you are less hungry and, therefore, less tempted to break your one slice goal. Drinking water right before a meal has also been shown to suppress the appetite, so stay hydrated.

Another way to keep your portions in check is to limit the size of your actual dishes. Next time you sit down for some ice cream, chose a smaller bowl. Humans, like most mammals, are wired to eat whatever is in front of them, so if you fill a huge bowl with ice cream, you are likely to eat until it is gone, even if you aren’t that hungry.

Smart Substitutions

Another way to create a calorie deficit is to make smart substitutions while cooking. Butter can often be replaced with unsweetened applesauce, skim milk will taste about the same on your cereal as 2% or whole milk, and tacos made with ground turkey instead of ground beef still taste great since the meat is highly seasoned anyway. Try these substitutions, and look up more online to cut out calories without cutting your go to foods.


One of the most traditional ways to create a calorie deficit is through exercise. If you know you are going to indulge in a 250 calorie brownie for dessert, add those 250 calories to your workout. The great thing about exercise is that it doesn’t just burn calories, it boosts your energy and can reduce your appetite. This means that you might not even feel like eating that brownie after you have finished your run. The workout will give you the same happy feelings the sugar would have, but you will have used up calories instead of eating them.

Use these three strategies to lose weight without giving up your favorite foods. You are much more likely to succeed when you are enjoying yourself. So make losing weight a pleasant experience instead of a tortuous one.

Michael David is a freelance blogger who enjoys learning about health and fitness. Next time you are craving something yummy, check out Atlas Pizza & Sports Bar.


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