Trying to lose weight? Fitness coach shares 4 simple tricks to stay in calorie deficit without staying hungry

However, a leading fitness expert says staying in a calorie deficit does not necessarily mean going hungry. Instead, making a few smart dietary changes can make weight loss more manageable.

Chennai-based fitness coach Raj Ganpath, who has more than 18 years of experience, shared four simple strategies to help people manage their calorie intake. Ganpath is the founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy.

In a video shared on Instagram, Ganpath suggested drinking a glass of water before a meal, saying it could help fill some stomach volume and potentially support portion control.

“Number one, start your meal by drinking a glass of water,” he said.

“This takes up some stomach volume, but no, it does not dilute your stomach acid enough to affect digestion,” he added.

For his second tip, Ganpath stressed the importance of maintaining a balanced plate to ensure the body gets adequate nutrients.

“Number two, make sure your plate contains equal amounts of protein, vegetables, and starch. Doesn't matter what kind of protein, doesn't matter what kind of vegetables. Just make sure nothing on your plate is oily, fried, creamy, or rich,” he said.

In his third suggestion, Ganpath recommended “frontloading” meals with vegetables, meaning people should consume fibre-rich vegetables before moving on to other foods.

“Number three, frontload your meal with vegetables. That means eat your vegetables first before you move on to starch and protein,” he said.

Finally, Ganpath advised people to slow down while eating and spend at least 20 minutes on a meal.

“Number four, spend at least 20 minutes eating your food. The slower you eat, the more control you have over how much you're eating,” he said.

“Do these four things and you'll be surprised at how little you eat and how good you feel,” he added.