Calorie in vs, calorie out--tale as old as time. This is as basic and fundamental as weightloss gets. In order to lose weight, your body needs to be in a caloric deficit. The means of reaching this deficit can take a few different approaches, but at the end of the day, a person's calorie intake must be less than their expenditure in order to burn fat and lose weight. In my opinion, this is a slight oversimplification of the subject because it implies that a calorie is a calorie--all created equal. A calorie is techinically a measurement of energy, but different calories from different sources (fructose from fruit vs. protein from chicken) have different metabolic pathways and effects on hormones.
Just didn't want you getting bored with all that science, so here's a quick trip to the beach
With that being said, in order to know if you are in a caloric deficit, you have to know what your BMR (basal metabolic rate) which is basically the amount of calories your body uses in order to complete bodily functions and keep working to stay alive (think during sleep).
A person's BMR is mostly calculated based on height, weight and age, but also includes some genetic factors that are hard to measure. A person's BMR combined with the amount of energy or activity expended throughout their day (desk job vs. professional athlete) equals their TDEE (total daily energy expenditure). Ok, so how are you ever supposed to know what these numbers are? Glad you asked, let's think logically for a second. Our bodies are extremely adaptive and smart, so if you have been eating relatively consistently for the past year and have maintained the same weight, you are probably consuming maitenence calories without realizing it. If you have been gaining weight, chances are you are in a surpluss and your body isn't using all the calories for it's BMR + daily activity needs so your TDEE (total daily energy expenditure) has been lower than your intake and some of the calories have been stored.
There are online calculations that attempt to take national averages and information that you input about your activity levels to give you an estimate. And that's as good as it is--an estimate. You know your genetic traits more than a computer (whether you trend towards a faster or slower metabolism or maybe have dieted a lot in your lifetime which over time can slow metabolism slightly). If you want to give it a try, here are some resources.
I tried this one and I think it was a little generous with my TDEE, but the BMR was accurate https://www.iifym.com/tdee-calculator/
I'm an avid proponent of exercise, but learning a few tricks to decrease your caloric intake is also a great way to easily jump start the calorie deficit if you decide you want to take that route
5 Easy Swaps to Automatically Reduce Calorie Intake:
1. Cauliflower Rice
Switching regular white or brown rice for cauliflower rice, you can instantly save calories! There are lots of frozen, already-riced options in grocery stores now, or you can buy a head of cauliflower and put it in the food processor to add to your own dishes. I use this in stir-fry dishes all the time, and even oatmeal!
2. Don't Drink Your Calories
I'm sure this isn't the first time you've heard that advice, but it's such a trap! People don't realize just how many excess calories are lurking in sugary coffee drinks, sodas, or even healthy-looking juices. If you have to have something besides water, just be very mindful of the serving size and nutrition facts. Here are some top offenders and some better (not as good as water) substitutes.
Here are some lighter options that still give you some flavor
0 calories, 0 carbs, 0 sugar
3. Don't Be too Saucy
Sauces, dressings and condiments are another food factor that can quickly take a healthy salad choice to a calorie trap in no time. There are better options, but you might have to adjust your expectations a little bit regarding some of your favorite foods. I ALWAYS recommend asking for sauces and dressings on the side at restaurants because you have no control over how much they add, but on the side, at least you are in control. Yellow mustard is my "go-to condiment." I love the taste on chicken fingers, on salad, fries, you name it. I know it's not for everyone, but I'm a big fan.
4. Zoodles (zucchini noodles)/Spaghetti Squash
This one might take some getting used to, but an easy way to cut down on relatively simple, processed carbohydrates that our bodies metabolize similarly to sugar (insulin spike) is using alternatives for pasta.....sometimes. Especially if pasta is a comfort food for you and you find it makes it's way into your weekly recipes often, give this swap a try! I have a spiralizer that I use to make zucchini noodles, but I have also seen them already cut at Trader Joe's, Whole Foods, and Publix!
If you're wondering what you could ever do or make with these green goodies, let me inspire you! I have tried delicious ground turkey spaghetti, stir-fry, or kept them raw for crunch in salads! Here is a list of even more delicious looking recipes!
I gave this one a try on a fun picnic date and loved it!
5. Yogurt Swaps
I think Greek Yogurt is one of the most versatile foods! It can be used in sweet and savory recipes, so don't skip it even if you don't like it by itself. One of the biggest tips I can give you is to buy the plain, fat-free or 2% fat kind and then add the flavor yourself. I always add berries or a slash of stevia or honey to my yogurt instead of buying the pre-flavored kinds. Why? I'll show you!
So you add some stevia and frozen fruit--you're not looking at many additional calories at all. But in comparison...
20 grams of carbs, and 16 grams of sugar.......and that "fruit blend" doesn't have me convinced.
Greek yogurt can also be used as the base for many recipes to boost the protein content while still giving the creamy texture of other foods like mayonnaise or sour cream. Here are a few examples:
These simple swaps can add up to an easy reduction of hundreds of calories a day without robbing you of too much happiness...although giving up the Starbucks drink might involve a period of withdrawal. I can promise you that small changes over time add up to a significant impact on your caloric intake and will show up (or I guess not show up) in the way your clothes fit and how you feel in no time! Within a few weeks, they will be habits and then you can decide whether you want to increase that deficit a little bit more with added exercise. It's all part of the puzzle and each piece has it's place.
What's your favorite drink of choice?
Water (really), but Chickfila Diet Lemonade is a close second
Favorite salad you've ever eaten?
That's like asking me to choose a favorite star.....impossible! But I do love Fresh-To-Order's seared tuna asian salad more than most