The first part of our nutritional New Year’s resolution is the simplest and simultaneously the most difficult of them all: simply consuming fewer calories. 

If your Smart BMI is already in the 34-35 band, there’s no need to read any further today. Unfortunately, the majority of people lucky enough to be born into material affluence are well above this range.

The reasons for lower calorie intake are obvious. Everyone wants to look and feel better, live longer, save money, promote social justice and save the planet all at the same time. 

Our real challenge is actually doing it…

How to permanently reduce calorie intake

As discussed in yesterday’s post, the key is to gradually implement changes to your environment that will cement a new lifestyle. In this case, we simply need to remove all the triggers to overeating and keep them out forever.

The first step is to simply buy fewer calories. Yes, this sounds too obvious, but it genuinely works! My permanent 8 kg drop to my ideal weight (below) is largely due to this simple idea. 

Luckily, buying fewer calories does not necessarily mean eating less food. It just means more filling foods instead of the addictive empty calories lining the shelves at your local supermarket. 

So, empty calorie carbs and fats should be scrapped from the shopping list. Simply refuse to pay for self-destruction. And for those few occasions when culinary treats are genuinely beneficial, splurge on healthier alternatives. 

Next, gradually commit to home-cooked meals where you design your own unique blend of nutrition, taste and convenience. This personal touch is an excellent way to ensure permanent change and eradicate all those convenience-first designed-for-overeating foods from your life. 

Another smart move is to reduce the amount of filler carbs (bread, rice, pasta) in your diet to about 5% of your total calorie consumption. This action will open up plenty of space in your calorie budget to fill with the great foods we’ll get to tomorrow. 

Lastly, commit to tracking your progress. Record your weight once or twice a month with no option to stop when you don’t like the numbers. For the best results, insert your ideal range like in the graph above. 

Summary 

In short, change your eating habits by changing your shopping habits. Simply buy fewer calories by cutting out empty calories and convenience-first foods. Instead, commit to home-made food, finding your personalized optimal mix of nutrition, taste and convenience. 

Not buying something is a whole lot easier than not eating something that’s already in your house. Gradually create this healthy nutritional environment in your home, and lower daily calorie consumption will automatically become a permanent part of your life 🙂