15 Simple Ways to Cut Calories
By
Meghan Vivo
March 25, 2008
Great news: You don’t have to stop eating your favorite foods in order to lose weight. Most people who diet attempt a total overhaul of their eating habits and end up feeling deprived, depressed, and angry. Such drastic attempts rarely work. And they’re unnecessary. Sometimes the small changes – a few calories here, a few extra steps there – can make a major difference. If you burn just 50 calories more and eat 50 calories less each day, you may be able to shed up to 10 pounds in a year. The trick is identifying bad habits, thinking about what you’re eating, and changing your routine. Here are a few small changes that can really pay off over time:
1. Switch to low-fat dairy products. Drink nonfat or 1% milk instead of whole milk, and try cooking with low-fat cheese in your recipes. Low-fat doesn’t always mean low-calorie, but in the case of dairy, low-fat products usually offer substantial calorie reduction with little difference in taste or texture.
2. Be stingy with salad fixings. Salad is highly nourishing, but only if you limit the caloric toppings. Leave the croutons and bacon bits off and use low-fat dressings or make your own with garlic, olive oil, and lemon. If you’re at a restaurant, order salad dressing on the side and dip your fork into it instead of slathering sauce all over. This can cut as many as 500 calories.
3. Cut out fancy coffee drinks. Gourmet coffee drinks can contain as many calories as an entire meal. A 16-ounce Starbucks Caffè Mocha with whole milk, for instance, packs 400 calories, 22 grams of fat, and 33 grams of sugar.
4. Choose snacks wisely. Snacking can be a good thing – by eating every 2-3 hours, you normalize your blood sugar levels and keep hunger pangs at bay. But snack time can be dangerous, especially if your favorites include potato chips, French fries, or chocolate. Next time you’re at the supermarket, stock up on fruits, pre-cut vegetables, or nuts and seeds instead. Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group who avoided nuts. Since they are high in calories, count out 10-15 nuts and put the rest away.
5. Monitor portion sizes. A typical serving size is much smaller than you might expect. For example, one serving is 1 1/2 ounces of cheddar cheese, 1/2 cup of cooked rice or pasta, 3-4 small crackers, or 1/4 pound hamburger patty. Read food packaging and follow the offered guidelines by measuring your food.
6. Eat more vegetables. Vegetables fill you up quickly and give your meal a nutrient boost. As a general rule, at least half your plate should be filled with vegetables. By incorporating veggies into soups, stews, pizzas, stir fry, and other dishes, you can get the added nutrition and fiber without changing the flavor of your meals.
7. Cut down on alcohol. Alcohol packs a mean 70 calories per ounce, not to mention the high-calorie nibbles like peanuts and hot wings that often accompany a drink. If happy hour is a must, order chardonnay (90 calories for 4 ounces) or light beer (about 100 calories for 12 ounces) and limit yourself to one drink.
8. Plan your food. Use “healthy living” cookbooks to plan your meals each week before you go shopping. Make a grocery list and stick to it so you aren’t tempted by nicely packaged treats you don’t need.
9. Pay attention to your plate. Forget the “waste not, want not” mentality and always leave 3-4 bites on your plate. If you still feel compelled to finish what’s on your plate, use smaller plates.
10. Ditch the fizz. Soda is loaded with empty calories. Replacing an 8-ounce soda with sparkling water, 100% fruit juice, or diet cola is an easy way to save 100 calories.
11. Eat slowly. Put your fork down and take a sip of water between bites. Since it takes 20 minutes for your brain to register that your stomach is full, make your meal last at least 20 to 30 minutes.
12. Find healthy desserts. Try eating fresh fruit for dessert, or treat yourself to a couple bites of something decadent like a “fun size” chocolate bar. Frozen fudge pops and “Skinny Cow” ice cream sandwiches and cones are shockingly good replacements for the usual high-fat treats.
13. Eat at home. Dining out can be entertaining, but nothing replaces good old-fashioned home-cooking. Restaurants and fast-food joints make more money if you eat more. At home, you control the ingredients, portion sizes, and how much oil and butter are used.
14. Choose restaurants carefully. If you must dine out, choose restaurants that specialize in healthy food (many ethnic restaurants offer low-fat stir fry, curries, and other savory options). When you arrive, don’t be embarrassed to ask for the breadbasket to be removed from the table. Instead of a massive main course, you can request a child-size portion, eat half the entrée and bring the rest home as leftovers for lunch the next day, or order an appetizer as your meal. Be sure to choose dishes that are grilled instead of fried and that contain tomato-based rather than cream-based sauces.
15. Take advantage of healthy substitutes. There are many small changes you can make in your meals that won’t affect the flavor. For example, soy crumbles or ground turkey are healthy substitutes for beef in dishes like spaghetti and chili. Use a nonstick pan and cooking spray instead of butter or margarine when preparing eggs, stir fry, and other grilled items. If you can trade one tablespoon of mayonnaise for one teaspoon of mustard on your sandwiches, you’ll save 50 calories.
Comments
im trying real hard to cut back on high fat snacks like potato chips and fast food...baked chips and pretzels are pretty good but i wonder if theyre really healthy...its all just salt and carbs anyway
I stopped drinking soda a few months ago and I've already lost 5 pounds! The small changes really can make a difference. Next, if only I could tackle chocolate...
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