At the onset of any life-altering journey it is important to scale the problem before jumping into solutions. Cutting calories may be buzzwords now, but what does that really mean?
Calories are nothing but fuel for our body to do daily work. Physiologically speaking, when we consume more calories than our body requires in order to produce energy, the excess gets stored as fat. And you in turn gain undesirable weight. Now if you decide to burn more calories than you consume, through physical activity, you lose some weight. Simply put, you want to burn more calories than you consume. This is known as a calorie deficit and is the key to weight loss. Keeping in mind your daily energy expenditure, that is, if you work a physically taxing job, your diet has to fulfill those needs. And so your meals have to be planned accordingly.

Maintaining a healthy weight is imperative, not just for a healthy BMI, but for your overall health and wellbeing. In our opinion, cutting down on calories does demand changes, but those changes need not be super hard to create.
In this blog, we will share with you 10 of the simplest ways to cut calories by making small changes in your diet and eating patterns. Stay tuned, because these changes will not only eat fewer calories, but are also guaranteed to positively impact your health and lifestyle.

1. Monitor your portion sizes
One of the simplest ways to cut calories is by reducing your portion sizes. Obesity due to overeating has been an evolutionary problem, a root cause of genetically inherited diabetes and various CVDs. Binge eating may also be caused due to eating disorders, distractions while eating (such as watching TV), stress eating, emotional eating, etc. The excessive calories gained by eating larger-than-required portions of food also causes tiredness and indigestion.
One of the best tried and tested ways to cut calories is by eating mindfully. Focus on your food, on every item, their origin and the process of chewing. You'll notice a visible difference immediately. Another way is that you can trick your brain into thinking that you are eating more than you actually are, by eating in smaller plates.

2. Avoid high-calorie fast food
Fast food is generally synonymous with high calories. Consuming it on a regular basis can lead to weight gain. You can swap high calorie foods in general with low calorie options. You can opt for healthier preparations such as grilled chicken, fish, or salads instead of fried items. You can also have larger portions of fruits and vegetables alongside your meal as they are low in calories, filling and at the same time, delicious!

3. Choose high-protein foods
High-protein foods such as egg whites, fish, lean meats, and legumes are a great option for those looking to reduce calorie intake but unwilling to compromise on tasty foods. You can find life changing, healthy recipes for them online. These foods can help you feel full for a longer time, reducing your cravings for food between meals.

4. Cut down on high-calorie drinks
Consuming sugary drinks such as carbonated drinks, sodas and juices can add lots of calories to your diet. Instead, opt for water, unsweetened tea, or low-calorie beverages such as flavored water.

5. Desserts
Relax, nobodys asking you to relinquish desserts for life. You're not dealing with barbarians! We are programmed to crave sweets because of its association with dopamine, the "feel-good" hormone. And it's legit addictive. But then there is the truth; ice cream is packed with lots of calories. When you're trying to lose weight it may be challenging to give up desserts. Good news is they can be consumed in moderation, but should not be a necessary part of your regular diet. Also, you can go for low calorie treats. There are numerous "healthy dessert" recipes you'll find online. Try them.

6. Use meal replacement products
Opting for meal replacement products can be a great way to lose weight while still feeling full and satisfied. "Drink your calories"- going on a liquid diet in the form of meal replacement smoothies, soups and bars can be an effective way to reduce calorie intake. Meal replacement bars can be a great snack in between meals as well. These are convenient options that can be easily prepared by mixing with water or a low calorie milk base and consumed on-the-go. Meal replacement products by 23BMI offers a wide variety and great range of delicious flavours. Their products are known for their highly effective weight loss attributes, with a greater value of other nutrients such as protein and fiber. These are a great diet alternative as they are plant based, especially for non-meat eaters.

7. Weigh and measure your food
After you measure your current calorie intake by item-wise calculating it, you'll get an idea of the deficit you need in order to lose weight. Although few restaurants offer the calorie count for their food items, it's better to choose home cooked meals for consistency. Weighing and measuring your food will help you estimate and monitor your calorie intake in the long run.

8. Indulge in home-cooked meals
There are a number of ways to reduce the number of calories in your meals and cooking for yourself is the most authentic way. For example, you can design your grocery list to include low-calorie ingredients such as herbs and spices instead of high-calorie sauces and dressings that are filled with preservatives and harmful sugars. You also have the option of trying cooking techniques such as grilling, baking and air-frying instead of oil frying, which can help you cut those extra calories and reduce the chances of chronic illnesses.

9. Increase your fiber intake
There is no better breakfast than a fiber rich, antioxidant infused healthy breakfast. Fiber can help you feel full for a longer time, reducing the need for you to eat snacks between meals. Adding foods such as fruits, vegetables, whole grains, and legumes to your meals are a great way to incorporate fiber into your diet.

10. Some Traditional Tips
In most Asian homes, elders ask us to drink lots of water before eating. This is a great way to cut calories in the simplest way as it helps your brain to better judge fullness while eating, hence preventing overeating.
There's a misconception that skipping meals can help lose weight. In reality, this can actually lead to overeating later on in the day when you do feel hungry. Hence, end up consuming a higher number of calories than you need. Instead of skipping meals, you can opt for smaller, frequent meals at shorter intervals of the time throughout the day. This will help you feel full and reduce your craving for unhealthy snacks.