HOW TO CUT CALORIES
FROM YOUR DAY
Where Do You Start?
- You probably know you need to eat fewer calories to lose weight.
- But it can be hard to know how to make it happen every day.
- Your doctor or dietitian can help build a plan with the right mix of exercise & diet changes.
- For something simpler, online tools from sources like the USDA or National Institutes of
Health give you a meal plan based on your activity level & weight loss goals.
Replace Meat With Vegetables
- The reason is simple:
1. Veggies have fewer calories but since they have lots of fiber & water, they can still fill
you up.
2. That, along with lots of nutrients, helps you feel satisfied even though you’re eating
fewer calories.
Fire Up the Grill
- When you sauté meat or vegetables on a stovetop, they soak up on margarine or oil if
they’re cooked in, which adds more calories. - Grill them instead because that makes extra fat drip away from your food down into the
burning coals. - If you don't have an outdoor grill. you can get the same effect if you broil or roast food
in the oven with a slotted pan to catch the drippings.
Poach It
- This technique means you simmer food in a liquid,anything from water to wine to flavored
broth - It’s a good way to keep extra fat off your eggs, but it’s also great for veggies, fish, chicken
& even fruit. - It’s simple to do,just drop it in & watch it bubble until it’s done.
Hold the Mayo
- A single tablespoon has around 100 calories.
- Are you really stopping at just one?
- A lot of creamy sauces, spreads, salads dressings can quickly add on calories.
- The best way to keep track of them is to check the label.
- Low-fat or light versions of mayo might have fewer calories, or try an option like spicy
mustard: 1 tablespoon = 15 calories.
Look for Healthier Swaps
- For example, buy skim milk instead of whole & low-fat yogurt rather than sour cream.
- Sorbet might scratch your ice cream itch with fewer calories.
- Keep in mind that while low-fat & low-calorie sometimes go hand in hand, they are not
the same. - Look at the labe & don’t forget to check the serving size when you compare the numbers.
Do You Want Cheese on That?
- Say no & you could spare yourself around 100 calories.
- You can add flavor & texture to your meals with lettuce, tomato, peppers & even mustard.
- Save the cheese for a treat by itself, or if you must have it, look for a low-fat version.
Don’t Drink Your Calories
- Coffee & tea are great, low-cal drink choices on their own.
- But add a bit of cream & 2 teaspoons of sugar & you’re up to about 60 calories per cup.
- At 3 cups a day, that’s more than some kinds of soda.
- You might want a 16 oz Frappuccino but it could have 400 calories or more.
Snack Lighter
- You’ll save calories & add fiber & protein if you scoop up healthy spreads like hummus
with celery, carrots, or sliced peppers instead of crackers or pita. - Replace potato chips or cheese puffs with a lighter choice like air-popped popcorn.
- Put one serving of your snack into a bowl or on a plate.
- It’s easy to lose track of how much you’re munching when you eat directly out of the bag
or box.
Don’t Choose Large Bags Of Snack Food
- That family size bag of chips may seem like a better deal, but it makes it harder to control
how much you eat. - Unless you plan to divide it into single portions yourself, it’s better to get smaller bags that
hold 1 serving each. - That way, even if you can’t resist the snack, you’ll know how many calories you’ve eaten
& can work them into a healthy, balanced diet.
Drink Water
- Especially in place of soda & juices, which are loaded with calories & sugar.
- Diet soda isn’t much better.
- Some studies show you crave more sweets when you drink it & you may gain more
weight, too.
Eat Breakfast
- Skipping your morning meal may seem like an easy way to cut calories from your day.
- But it could make you more likely to overeat unhealthy food later & gain weight over time.
- The type of breakfast you eat matters, though:
1. Eggs are great because they’re high in protein & satisfy hunger well.
2. Compared to simple carbs made from refined flour, like doughnuts or bagels, they
help you eat less throughout the day.
Eat Slowly
- You’ll feel fuller & you might even eat fewer calories.
- It can help to focus on what you are doing.
- Take small bites & chew well.
- Think about where the food comes from & what it took to make the meal.
- Ask yourself if you feel full yet.<
Plan Your Meals
- It’s easier to drive past your favorite restaurant when you know there’s a healthy meal
at home. - Choose low-cal recipes that are easy to prepare.
- Save time on hectic days & make as many of your meals in advance as you can.
- Phone & computer apps could help you plan it all out to the last calorie.
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