If you’re trying to lose weight, the term “calorie deficit” might sound familiar. It simply means consuming fewer calories than your body uses, an essential part of fat loss. But creating a calorie deficit doesn’t mean you have to walk around feeling hungry or deprived.
At Hodgson Pharmacy in Longfield, we help people across Dartford, Gravesend, and surrounding areas find safe, sustainable ways to support their health goals. Here’s how to build a calorie deficit that works, without constantly feeling hungry.
1. Choose High-Volume, Low-Calorie Foods
One of the most effective strategies to eat less without feeling deprived is to focus on low-calorie, high-volume foods. These include fruits, vegetables, soups, and foods rich in fibre and water.
Think: spinach, courgettes, tomatoes, cucumber, broccoli, berries, melon, and leafy greens. These foods fill your stomach and signal fullness to your brain without piling on calories. They’re ideal for anyone in Longfield, Gravesend, or Dartford who wants to stay full while eating lighter.
2. Prioritise Protein in Every Meal
Protein keeps you fuller for longer, stabilises blood sugar, and supports lean muscle, especially important if you’re adding in exercise.
Good sources of protein include:
- Eggs
- Chicken breast
- Tuna and salmon
- Greek yoghurt
- Lentils and chickpeas
- Tofu or tempeh
Adding a protein-rich food to each meal makes it much easier to maintain a calorie deficit without needing constant snacks.
3. Avoid Drinking Your Calories
Many people unknowingly drink a large chunk of their daily calories through sugary drinks, fancy coffees, energy drinks, and even smoothies.
Instead, try to:
- Stick to water or sparkling water
- Drink black coffee or herbal teas
- Keep an eye on added sugars in drinks
If you’re in Dartford or Gravesend and looking for healthier alternatives, ask our friendly team at Hodgson Pharmacy for low-calorie drink ideas or sugar-free supplements to support your goals.
4. Eat Mindfully and Slowly
It takes about 20 minutes for your brain to register fullness. Eating too quickly can lead to overeating before your body has a chance to catch up.
Try this:
- Put down your fork between bites
- Chew thoroughly
- Avoid distractions like phones or TV at mealtimes
Mindful eating is a simple, effective way to prevent overeating and stay in tune with your body’s hunger signals.
5. Don’t Skip Meals. Instead, Plan Ahead
Skipping meals might seem like a shortcut to weight loss, but it often leads to rebound hunger and bingeing later in the day.
Instead:
- Eat regular meals
- Keep healthy snacks like nuts, yoghurt, or fruit on hand
- Plan your meals for the day or week
If you live in Longfield, Dartford, or Gravesend, pop into Hodgson Pharmacy and speak to our team about meal planning support and weight management advice.
6. Get Proper Sleep and Manage Stress
Hunger isn’t just physical; it’s also hormonal. Poor sleep increases ghrelin, the hormone that makes you feel hungry, and reduces leptin, the one that signals fullness.
Chronic stress can also lead to emotional eating and sugar cravings.
Tips:
- Aim for 7–9 hours of sleep per night
- Manage stress with walks, deep breathing, or yoga
- Take short breaks during the day to reset
We offer a range of health and wellness products at Hodgson Pharmacy to help support better sleep and stress relief.
7. Track Progress and Be Patient
Creating a small, consistent calorie deficit, about 300 to 500 calories a day, is more sustainable than crash dieting. Use a food diary or app to monitor progress and celebrate small wins.
Remember, sustainable weight loss takes time, and consistency is key.
Visit Hodgson Pharmacy for Local Weight Management Support
At Hodgson Pharmacy in Longfield, we’re proud to support people in Gravesend, Dartford, and nearby communities with professional advice and accessible health services. Whether you’re looking for nutritional supplements, healthy lifestyle guidance, or a weight management consultation, we’re here to help.
Stop by today to speak to our expert team about your health goals and learn more about our personalised support services.