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The #1 Calorie Hack a Dietitian Swears by for Faster Weight Loss

Speed up your weight-loss efforts with a dietitian's pro tip.
FACT CHECKED BY Alexa Mellardo

In the pursuit of weight loss, individuals are constantly on the lookout for the most effective calorie hacks. From trendy diets to innovative meal plans, the quest for a simple yet powerful strategy to shed pounds persists. What is the best calorie hack, according to a dietitian? Well, it's two-fold: eat balanced meals and snacks, and eat them every few hours. This approach isn't just about losing weight; it's also about keeping your body healthy and happy.

Let's dive in and learn more about how this calorie hack works and how to make it a part of your routine.

Eating nutritious meals and snacks every few hours is the #1 best calorie hack for weight loss.

box of hummus, carrots, apples, eggs, and pita bread

Eating balanced meals means including a variety of foods from different food groups in appropriate portions to ensure you're getting all the nutrients your body needs.

A balanced meal typically includes a source of protein (like lean meat, fish, tofu, or beans), carbohydrates (such as whole grains, fruits, and vegetables), and healthy fats (like nuts, seeds, or avocado). These components work together to provide your body with energy, support muscle growth and repair, and maintain overall health.

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Eating throughout the day, every few hours, helps maintain stable blood sugar levels, and keeps your metabolism active. Compared to consuming all your calories at one time, this approach can prevent energy crashes and overeating and support weight management.

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How to implement this calorie hack into your routine:

meal prepping bowls of quinoa, chicken, and avocado

Start by planning your meals ahead of time to make healthy choices easier throughout the day. Ensure they include a mix of carbohydrates, protein, and healthy fats. For breakfast, consider options like oatmeal with nuts and fruit or eggs with whole-grain toast and avocado. For snacks, reach for options like Greek yogurt with berries or carrots with hummus.

Aim to eat every three to four hours to keep your energy levels steady and avoid getting overly hungry. Remember to listen to your body's hunger cues and adjust your portion sizes accordingly. With a little planning and creativity, you can easily incorporate balanced meals and snacks into your daily routine to support your weight-loss goals.

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The benefits of eating every few hours:

woman eating salad with chicken, concept of food sequencing for weight loss

Eating balanced meals and snacks every few hours can be a fun and easy way to help with weight loss! By mixing up your meals with a variety of carbs, protein, and fats, you'll keep your body fueled and feeling satisfied. This also helps keep your blood sugar levels steady, so you won't have those annoying energy crashes that make you crave junk food.

Plus, eating regularly keeps your metabolism fired up, helping you burn calories more efficiently. And the best part? It can help you control your portions so you don't overeat.

Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness. Read more about Kristen
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