I know that losing fat is a headache for most of us, especially those who are working hard at the gym and at the same time are not reaching the results they want. Losing fat can be tricky sometimes and misconceptions might easily be considered the real deal. So let's be clear: there is no magic formula. As previously stated, the magic number lies within a small deficit in terms of your calorie intake compared to what you burn. Creating this small caloric deficit is indeed tough, especially when you are a Foodie at heart like me. Thus, I am sharing with you some tips and diet hacks, which can be implemented to help you go further in your fat loss journey.
1. Use Cooking Spray instead of Oil
Switching from oil to cooking spray is simply a way to reduce the quantity used. I am a big fan of olive oil and I use it when losing fat. But some people tend to consume a lot of it every single day. That large quantity of oil transforms into hidden calories, which makes it a lot harder to be in a state of caloric deficit. Whereas, resorting to the use of some cooking spray, at 0 Calories mind you, when baking a potato in a pan or preparing a cake, instead of pouring 2 to 3 tablespoons of olive oil, representing 240 to 360 Calories, already sounds like a better alternative.
2. Use powdered Peanut Butter instead of the usual Peanut Butter
This is a big one for Peanut butter fans! I guess you already know by now that I am a huge peanut butter fan. I cannot recall the last time a day passed during which I haven’t had some peanut butter. So if you want to lose fat and still enjoy some peanut butter, the trick for you is to switch from consuming usual peanut butter to having powdered peanut butter, because there is a massive difference in their calorie count and macros which I will highlight as follows:
16 grams of regular Peanut Butter represent 95 calories, of which 3.5 grams are proteins, 3 grams are carbs and 8 grams are fat.
Whereas the same weight of Powdered Peanut Butter represents 67 calories, of which 6.7 grams are proteins, 6.7 grams are carbs and 2 grams are fat
3. Resort to Macro dense food instead of Calorie dense food
While cutting down, one of the key tools that can be used is focusing on macro-dense food. Macro-dense foods are high in volume, and efficient in macros but still low in calories. Some of the most macro dense foods are broccoli, cauliflower, Greek yogurt, soups, etc. This recommendation goes in pair with the next one, which is to go big on fibers.
4. Load up your fiber intake
Foods rich in fibers are mostly vegetables. Loading your fat loss journey with these foods is indeed a great idea. For instance, a high fiber diet tends to make you feel much fuller and with fewer calories intake.
5. Latte lovers: Switch to American Coffee
For those who are crazy with flavored lattes that are high in calories and sugars, switching to unsweetened American Coffee, 0 Calories per cup, could be a solution. It will help you gain more energy. Thus, you will be burning more calories while still being able to fulfill your caffeine cravings!
6. Fast in the morning
Finally, and this is a key element, fasting in the morning will get you going mentally. Training too fast will motivate you and get you pumped. And so you will be more likely to follow healthy eating habits on that day.
Those are my 6 fat loss hacks, which I usually have recourse to lose fats. There are many more. Those are the ones I have used myself over and over. And one last tip, keep yourself hydrated. This always helps!
Potato is a diet food Cartoon link
Pierre, the Healthy Foodie
