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How to achieve a calorie deficit

A calorie deficit is required when you are trying to lose weight.

This means that you are eating fewer calories than you burn.

This week we're bringing you ideas to help you with your calorie deficit. A deficit can be difficult to sustain long-term so try these tips and let us know how you get on.

1 Don't drink calories

This is one of our favourite suggestions at Runway. In order to cut calories make sure your calories only come from foods. Drinks often contain empty calories. Drinks such as alcohol, milk, juices, smoothies can add hundreds of calories to your daily total. Stick to water or green tea/black coffee and you won't be consuming additional calories.

2 Cook fresh food

If you cook your meals yourself then you can control exactly what goes into them. No hidden surprises. You can measure/weigh the ingredients so you know how many calories there are in the dish and you can portion control the amount you're eating.

3 Don't keep junk food in the house

Let's say chocolate is your biggest weakness. keeping chocolate in the house is a disaster waiting to happen, especially if you have poor self-discipline. If you have to go out and buy it to consume it then there's a chance that you'll stop yourself before buying it.

4. Get those vegetables in.

Vegetables are full of fibre, nutrients and vitamins. they are also filling and low on calories for the volume that you can consume. Bulking up on vegetables is a great way to get more vegetables in your diet and consume fewer calories.

5. Use less sauce

Sauce is similar to liquid calories. It provides additional calories for little-to-no benefit. If you can't cut sauces out completely then try cutting down.

Just two tablespoons of mayonnaise can add over 100 calories to your meal. That might not seem like much but over the course of a week that's equivalent to a 700 calorie meal (just in sauce)

Try implementing these five tips and see which work for you.

To find out how Runway can help you with your weight loss goals please email us on or contact us via our social media pages:

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