如何在不饿死自己的情况下削减卡路里

许多人通过减少卡路里开始了脂肪损失的旅程。这是一种久经考验的脂肪损失策略研究shows is more effective than relying on exercise alone.

However, many people cut calories so dramatically they一直感到饥饿。这种不愉快不仅是不愉快的，而且实际上并不能帮助您减少脂肪。脂肪损失成功的最佳选择是创造适度的热量缺陷，并做出智能食品选择，使您感到满意 - 不要饿死。

Though you may think cutting tons of calories automatically speeds fat loss, it actually works against you over the long-term: “It’s going to slow the metabolism and cause the body to not want to let go of fat stores because it believes it’s in a ‘starvation state,’” saysMS Ginger Hultin，西雅图的注册营养师和发言人营养与饮食学院。

加，it’s hard to maintain a severe caloric deficit. When your body doesn’t get the energy it needs to function, it spikes your hunger hormones, causing you to seek food. “You could end up gaining weight in the end, ironically,” Hultin says.

营养专家建议，如果您的目标是减脂，则建议每天降低500卡路里。根据这种思路，每天削减500卡路里等于每周1磅的损失，这被认为是安全，健康和现实的数量。

但是，Hultin建议采取一种更个人化的方法：了解您目前所吃的卡路里数量以及实际需要多少卡路里。注册营养师可以在这里为您提供帮助，但您也可以自己尝试使用像MyFitnessPal这样的应用。

First, track your food for a week or two with theMyFitnessPal卡路里柜台看看你真正吃的东西。这可以帮助您确定您可能能够切割多余的食物和饮料或偷偷摸摸的卡路里的区域。

Calorie-tracking apps also give you an idea of how many calories you should be eating for fat loss so you can see how your actual intake measures against your target intake.

一般来说，阿里克斯·特罗夫（Alix Turoff），，，，RDN, nutrition consultant and owner of Alix Turoff Nutrition in New York City recommends starting with a 15–20% deficit. “That means if your maintenance calories are 2,000 calories per day, your deficit would be 300–400 calories,” she says. Note: “维护卡路里” refers to the amount of calories you need per day just to maintain your current weight. You can get this number from MyFitnessPal or by entering your height, weight and current activity level intothis interactive calculator来自美国农业部（USDA）。

Turoff说：“如果您从15-20％的赤字开始，并且在四个星期后看不到结果，则每天可以将卡路里减少100卡路里。”

但是，请记住，减肥时，您的日常卡路里需求需要改变。Turoff建议每次减掉10-15磅时重新计算您的卡路里要求。

While it’s normal to feel a little hungry when you start cutting calories, you shouldn’t feel hungry all the time — much less starving. “As a dietitian, if I hear a client is feeling really hungry, that’s a red flag for me,” Hultin says.

Here are a few expert tips for cutting calories the smart way:

首先切割不提供任何营养益处的食物。酒精，糖果，苏打水，垃圾食品和烘焙食品只是少数明显的食物。

限制加工食品可能只是您朝正确方向推动规模所需的东西：最近的小规模学习发表在细胞代谢中的发表发现，与最少加工的饮食相比，每天加工饮食的人每天加入约500卡路里的热量。平均而言，人们在处理后的饮食中在两周内增加了2磅，并在处理最少的饮食后两周后损失了同等数量。看看您是否可以从饮食中消除或减少任何加工食品。

如果一想到放弃所有你喜欢的垃圾foods is overwhelming, remember you don’t necessarily have to cut them out entirely or all at once. “Of course there’s room for all foods in the diet, but sometimes there’s an obvious place to reduce in your diet as you work toward your health goals,” Hultin says.

You may be cutting back on certain foods (i.e., pasta, bread), but this doesn’t mean you’re doomed to eat tiny meals. Turoff recommends using vegetables — which are loaded with胃满足纤维and helpful nutrients — to add volume back to your plate.

例如，如果您习惯在晚餐时吃两份意大利面，请将其减少到一份食物，然后煮一些西葫芦面条或意大利面条南瓜以弥补丢失的食物。Turoff解释说：“这样，食物的数量仍然存在，但是餐食的整体卡路里密度却很少。”

Foods that are high in fiber (e.g., apples, barley, green beans, cauliflower, oats) tend to be more filling, less energy dense (i.e., fewer calories for the same volume of food), and digest more slowly than low-fiber foods. This means you’ll likely eat less and stay full longer, which can help you lose weight over time. In fact,研究在内科年鉴中，揭示了您的日常纤维摄入量可能是一种有效的减肥策略，尤其是如果您很难坚持更复杂的饮食方案。

加，研究shows only 5% of the U.S. population currently meets daily fiber recommendations (between 19–38 grams per day), and that our low fiber consumption is a public health concern. Authors recommend checking food labels regularly to ensure you’re reaching for fiber-rich foods.