When it comes to weight loss, all calories matter, whether they’re coming in (through food) or going out(through exercise). And no matter how complicated the math gets, the basic addition and subtraction of calories is more important than anything else.

Below are the best five ways to reduce your daily calories:

Move more:
However you can. If nothing else, just get out of your chair more often.

Cut the calories you won’t miss:
Your body is too smart not to notice huge energy decreases – cutting 500 to 1000 daily calories, for example. But if you measure your food and create small decreases in portion size, you can eat less without feeling worse

Eat more protein and less of everything else:
About 10% of the calories you burn each day come from the thermic effect of food (TEF). Protein has much higher TEF than carbs or fat, as much as 25% of protein burns off during digestion. That compares to around 6 to 8% for carbs and 2 to 3% for fat

Burn more calories during your workouts:
You can do this via volume or intensity training

Create metabolic stress in your workouts:
this should increase your metabolic rate in the hours following your workout. Its going to vary from person to person based on your weight, nutrition and training status (more experienced lifter and athletes can probably generate more of an “afterburn” effect), even if both people do the exact same workout.

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