Today, I’m going to give you a huge hand in losing bodyfat for FREE.

By now you should know fat loss is all about consuming less calories than you burn in a day and as a result, creating a calorie deficit!!!

Here are 6 simple ways you can cut down on calories!!

1. Cut the Liquid Calories

A calorie is a calorie, right?
Well, yes and no. 100 calories from a fizzy drink are going to have more or less the same effect on weight loss or weight gain as 100 calories from sweet potato. The trouble is that liquid calories tend to be far less filling than solid calories.

Sure, you might know that an Oreo milkshake with whipped cream on top is going to pack a serious calorie punch, but it’s easy to forget about the slightly less calorific drinks – things like milky coffees and fruit juices.

These might not be calorie bombs, but at 100-200 calories per small drink, they can easily add up, especially if you’re having a few every single day.

If you include the calories from your drinks in your daily macros, there’s no need to cut them. However, if you’re eating intuitively, or just thinking – ‘Well my coffees and fruit juices don’t count, they don’t have that many calories’ – then it’s worth doing a stock check on exactly how many liquid calories you’re getting every day and then cutting back.
 

2. Going for the reduced-fat option

You’ve probably heard the argument from the nutritional ‘purists’ that low-fat versions of things like salad dressing, pasta sauces, and dairy products made with skimmed milk are, unnatural, and worse for us than their full-calorie counterparts.
These guys and girls are usually the ones who claim that sugar calories are far worse than fat ones and that the most important factor in losing weight and dropping body fat is food quality.
Trouble is, this argument just doesn’t stack up or carry any scientific clout. Once again, it’s all about calories.
Regular, full-fat dressings, condiments, and dairy products are fine if they fit your calories.
But at the same time, they’re extremely calorie-dense. A serving of full-fat, Caesar dressing can contain 20 grams of fat (180 calories), while 10 oz of whole milk has 181 calories compared to 96 calories in the same amount of non fat milk.
 
 
3. Embrace the Chemicals

We’ve all heard the scare stories about chemicals –
They make you fat. They cause cancer. They rot your insides. Your body sees them as sugar.
They’re more addictive than cocaine.
The truth?
Everything contains chemicals, and some perfectly ‘natural’ foods contain chemicals which, in large enough amounts, can be deadly. Apple seeds contain cyanide, kale contains arsenic, and there’s cadmium in spinach. Thing is, the amount we’d have to eat to get any negative side effects whatsoever is astronomical.

Just because foods contain chemicals which have the potential to be toxic in large doses doesn’t mean the food is in any way dangerous to human health.

Where these so-called ‘chemicals’ can come in handy though, is when acting as sugar substitutes. By switching to diet soda, sugar-free gum, or having sweetener rather than sugar in coffee, you can easily save a whole lot of calories.
While some people worry about the potential health consequences of sweetener
consumption, once again, they’re perfectly safe when eaten in the context of a balanced diet, and provided you don’t go to ridiculous extremes.
 
4. Cut the Snacks

Eating little and often to lose weight is just not necessary.
The notion stems from the idea that every time you eat, you get a slight increase in
metabolic rate as your body has to burn calories in order to digest what you just ate. There’s truth in this, but the degree of calorie burn is relative to the number of calories eaten.
For example, let’s say 10% of the calories we eat are burned off in the digestion process. If you were eating 2,000 calories per day and spread these across eight meals of 250 calories each, then you’d burn 25 calories per time. 25 x 8 = 200 calories burned.
If you ate your daily calories over four meals instead, you’d have four calorie burns of 50, which also works out to 200 calories. There’s no difference.
Snacking can be many people’s downfall and cause them to consume many more calories by grazing, as well as never truly feeling full because each meal is too small. Therefore, a reduced meal frequency could be a way to cut calories and prevent mindless eating, and possibly even reduce hunger levels.
 

5. Swap Starches for Veggies

If you need to cut calories, yet you’re struggling with satiety, swapping out some rice, pasta, or potato in favour of more dark green leafy veggies can go a long way in keeping you full by giving you a greater volume of food for the same calories.
Clearly you’re still going to want to keep carbs in your diet, and ideally have some in the window around your workouts, but a few simple switches at one or two other meals of the day can be a godsend.
 
6. Spray It

There’s a lot of hype around the health benefits of oil.
No one’s denying that there aren’t numerous advantages to including olive oil, coconut oil, almond oil, and similar products in your diet, but you also can’t argue that they’re not calorically dense. Most oils contain between 110 and 120 calories per tablespoon, so if you’re adding a tablespoon each time you cook up some meat, fish, or eggs, that could be
an extra 200-500 calories per day. I don’t know about you, but I’d rather have 200-500 calories from solid food rather than oil.
So go with a 1 cal spray bottle to coat your pan, rather than pouring in oil.