How to reduce calorie intake without starving

Calories in nutrition are likened to consuming energy through eating and drinking. This implies that anything you eat as food or fluid, aside water, contains calories. You should be aware of what you eat, so as to avoid negative health implications such as:

  • Hormonal disorders
  • Weight gain
  • Overall health risk as well as elevated triglycerides,
  • Breathing problems,
  • Diabetes
  • Coronary artery disease, etc.

Calories are essential to human health but the key is taking the right amount of it. If you consume just the number of calories your body needs each day, you will enjoy a good and healthy life. Health authorities have come up with calories requirement for men and women. They are around 2700 and 2000 per day for men and women respectively.

The fact remains that high calorie intake poses some health risk, and people undeniably are making efforts to control it which have resulted into starving for some individuals. Starving on its own is not good for the body system.

Here are some healthy ways you can reduce calorie intake without starving

Eat fewer carbohydrates

This category of nutrient is the main source of added calories in a typical diet. It is a good place to start cutting calories. Cut down carbohydrates filled foods such as yam, garri, bread, pasta and trans fat from your diet. The body stores excess calories from these foods as fats which leads to weight gain and subsequently, weight gain related ailments. Endeavour to replace them with oily fish, nuts, seeds, vegetables, plant based oil and sesame.

Always drink plenty of water

Drinking water before you eat is a trick that will make you feel full, resulting in the consmuption of little food when you eat. Water also increases the amount of calories you burn. It is more impressive to note that cold water intake makes the body use extra calories to warm the water up to body temperature and this can drastically help in calories reduction.

Eat more protein

Eating more protein filled food than carbohydrates is the way to go in calorie reduction. If you replace carbs and fat with protein, you can actually reduce the hormones which boost hunger and cravings for more food and calories. So a maximum boost of satiety hormones, will lead to a major reduction in hunger, which means less intake of calories.


Exercise is the best bet to help you cut down on calories. If you eat excess calories, you should expend them with exercise. You may feel lazy to do aerobics and other strenuous exercises but simple movements such as cleaning the house, walking around your neighbourhood, and taking the stairs can go a long way in helping you expend energy. The most important thing is to get your heart pumping and breaking a sweat to burn significant amount of calories.

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How to control food cravings at night

Diving into chips and other junk foods after night meals is fast becoming a trending unhealthy addiction. Most people are not able to control this obsession because of their lifestyle such as getting home late from work and too tired to put together a healthy dinner.

This post provides help and information for controlling your late night cravings, so you can embrace healthy eating.

Understand yourself

Knowing the right quantites and type of foods you need to eat will help you a long way. We all have different reasons for late night food cravings; some of just want to get busy while watching TV, while others love to snack after some types of meals.

Some people just have to eat late at night due to inevitable reasons, like the example mentioned in the first paragraph. However, in this case, it is important to rearrange your schedule and fix your meal times to reasonable hours of the day to make sure you eat at appropriate hours. Remember, health is wealth.

Summarily, understand yourself first and seek to provide solution to your cravings.

Be low on simple carbs and high on proteins

Simple carbs such as white bread and white rice have a way of making you filled up immediately you take them and very hungry after some minutes because they break down just as fast as you eat them. Replace these foods with complex carbohydrates and include healthy proteins in your diet. Pick your dinner carefully, and eat as early as you can.

Early to bed

Staying up late in the night to watch TVs, or do some work can increase your cravings because at these times, you get hungry. Don’t put yourself in a helpless situation, always go to bed early as early as you can.

See the four foods you should consume for longevity

If your schedule involves working late into the night, try to restructure your work plan if possible, so that you can sleep early and evade night cravings. Early to bed early to rise makes a man HEALTHY, wealthy and wise. Remember?

Disgust yourself with unpleasant choices

As unusual as this idea sounds it works just fine for a lot of people. If you have something that disgusts you, it can serve as a reminder for you to stop taking late nights junks.

Distract yourself

You can chat up your friends, finish your homework, write in your diary, or do any other choice chore. If you get busy with productive task, you will think less of food and even be able to ignore false ignore pangs.

I hope you enjoyed these tips. Do not forget to share with that your late night food craving friend.

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