How to reduce calories per day is a question that can easily overwhelm anyone, especially those trying to lose weight. Eating less is not always easy, even when you have been on a fitness journey for a long time. Unwanted cravings often get in the way, making us want to binge on our favourite food items. However, there are some easy tips and tricks that you can try that help you eat what you like, and also lose weight. By eating slowly, drinking adequate water and including protein and fibre-rich foods in your diet, you can make sure to stay in shape. While cutting down portions is ideal for any diet, make sure to not eat too little either, as this can also be counter-productive. Also, keeping a tab on your calorie intake is also important!

How many calories should you eat in a day to lose weight?

A good starting point for weight loss would be to understand how to reduce the calories that you consume during the day. “You should aim for a daily calorie deficit of approximately 500 calories, which can lead to losing about 1 pound/half kg per week,” says dietician Veena V. However, eating too few calories can cause a major decrease in metabolism, so it's important to not drop your calorie intake too low. For many people, this means eating around 1,500 to 2,000 calories daily, depending on age, size, and activity level. It is important to make sure you are still getting enough nutrients though! A study, published in the Journal of the Academy of Nutrition and Dietetics, states that reducing dietary fat as well as carbohydrates is a good way to create a calorie deficit of 500 to 1000 kilocalories (kcal) per day.

Loading up on fibre, proteins and water can help you eat less. Image courtesy. Adobe Stock

How to reduce calories per day?

Cutting down on some kinds of food as well as their quantity can help you consume less calories. Here’s what you should do:

1. Eat slowly

This gives your brain time to realise you’re full, so you don’t overeat. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full, states a study, published in the journal Nutrients. Slowing down your rate of eating is an effective strategy for reducing food intake as well.

2. Reduce portion sizes

Reducing your typical portion sizes for meals is a smart strategy for naturally creating a calorie deficit. It is best to start slow and aim to cut a little bit of food from your meals at a time, adjusting as needed to see results. Eating less can also help to give you a feeling of being full, and you might not need to eat more. Check out some tips to reduce the portion size of your meals.

3. Load up on water, protein, and fibre

Water, protein, and fibre are elements of a diet that help keep you feeling full and satiated. It will fill your stomach and influence your digestive system in ways that naturally reduce your calorie intake. Check out some options of protein-rich foods that can help you lose weight in no time. A study, published in the Journal of the Academy of Nutrition and Dietetics, states that recommends adequate water intake, especially for people who are trying to lose weight.  The body then prefers to burn calories more quickly as water speeds up metabolism, thereby it is regarded as one of the finest ways to reduce weight.

4. Limit sugary drinks

Sodas and juices add a lot of calories quickly, so choosing water or low-calorie drinks can make a big difference. These sugary beverages can easily lead to an overconsumption of calories. Sugar increases calories and also does not provide any nutrition or means of keeping you feeling satiated. According to the US Food and Drug Association, 100g of orange juice contains 45 calories. This consumption can easily be prevented by replacing juice with water or other low-calorie drinks.

5. Swap high-calorie foods with low-calorie ones

Instead of having a second slice of pizza, reach for some fresh fruit. Or snack on air-popped popcorn instead of chips. Eat more fruits and vegetables, which have many nutrients and are high in fibre. Not only do these fill you up more than high-fat choices, but they also help keep your over health and well-being in check. Check out some weight loss snacks that you can try to make at home.

6. Count calories

Calorie counting is one of the most successful ways to monitor intake and have successful weight loss. This way, even if you overindulge in one meal, you can balance it out during the day. Keeping track is the best way to control your food-eating patterns. A patient must either reduce their calorie intake or increase exercise to lose weight.

Can eating fewer calories lead to weight gain?

While trying to master how to reduce calories, make sure to not decrease your number more than required. Turns out that eating very little can also lead to weight gain. This happens because your body enters starvation mode and reduces the number of calories you burn. Here is what happens if you eat too little during the day, for too long.

• Slow metabolism: When you eat fewer calories than your body needs, it slows down your metabolism to conserve energy. This can make it harder to lose weight.
• Increased food cravings: Your body may want more food when you're restricting calories.
• Rebound weight gain: Your body may learn to adapt to a restricted diet, which can lead to rebound weight gain.
• Low energy levels: If you restrict calories too much, your body may not be able to meet the energy it needs for basic functions like respiration and digestion.

Make sure to balance your calorie consumption in order to lose weight. Image courtesy: Adobe Stock

What to keep in mind while calculating calories?

While understanding how to reduce calories, it is very important to concentrate on calculating them accurately. Here is what to keep in mind:

• Portion sizes: Pay attention to how much you’re eating, as larger portions have more calories.
• Types of food: Not all calories are equal. So, choose nutritious foods as they give you energy and help you feel full.
• Activity level: More active people need more calories for energy, while less active people need fewer calories.
• Age and metabolism: Younger people and those with a fast metabolism burn calories more easily.
• Body goals: If you’re trying to lose weight, you need fewer calories than if you’re maintaining or gaining weight.

Can you balance excess calorie intake?

If you had extra calories one day, don’t try to make up for the extra calories by skipping meals the next day, warns Veena. That just leaves you hungry. Instead, cut back throughout the day with a series of small meals packed with fruits and vegetables. The fibre content will help you feel full. You could also add some extra activity, like walking or playing outside, to help burn off some of those extra calories. It’s okay to have a treat sometimes, as long as you get back on track the next day!

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