We have already covered some easy ways to burn calories. In today’s guide, we will cover some simple ways using which you can reduce your net calorie intake. Before you use these methods to cut calories given below, it is important that you find out the net calorie intake recommended for your weight, height, age and gender. You can use the Calorie Calculator which takes into account these factors alongside your physical activity levels in order to calculate the net calorie intake you are allowed in order to prevent weight gain.
Here are some simple ways to cut calories:
1. Select non fat dairy for breakfast
Whole milk contains nearly 100 calories more than 1% or 2% milk. Just by making this simple switch, you can easily cut 100 calories from your daily intake.
2. Skip the juice
Packaged beverages like store brought juices contain hundreds of calories from sugar. You can skip juice or reduce your serving size when cutting calories.
3. Use low calorie sweeteners
If possible, give up sugar altogether as it is very fattening and calorific. If you cannot do so, then try to opt for low calorie sweeteners. This is the best way to cut calories quickly.
4. Go for diabetic friendly foods
Most diabetic friendly foods do not contain any added sugar, are low in calories and also taste great. So if you like jams and jellies on your morning toast, or are looking for healthy snacks, shop around for such fods.
5. Low fat cream cheese
Spread low fat cream cheese on your muffins and bagels in place of the regular varieties and cut back on at least 100 calories at breakfast.
6. Reduce portion sizes
This is especially beneficial when eating outside. You can split the food with someone or pack the rest to take home. When eating at home, simply cook less and refrigerate the leftovers.
7. Eat lean meat
If you are looking to cut back on calories to lose weight, it is best to go vegetarian or vegan since plant based diets are proven to help one lose weight a lot faster than meat based diets. If you do not wish to give up meat, then opt for lean meat such as chicken, turkey and fish. Avoid red meat as far as possible.
8. Trade regular butter with low calorie butters
There are many non-fattening butter varieties that are great when counting weight loss calories. You can also use olive and coconut oil in place of butter, especially for baking, sautéing etc. Avoid margarine and hydrogenated oils which cause rapid weight gain.
9. Stay away from all packaged goods including the low fat ones
If you want to cut 500 calories per day, you must avoid snacking on packaged junk foods like chips and cookies. Even so called low fat and low calories varieties of these foods are densely packed with additives and flavors which are all addictive in nature.
10. Choose veggies where possible
Fill your pita pockets or sandwich breads with mushrooms, lettuce, spinach, tomatoes etc and go easy on the meat and cheese. Flavor your food with herbs like oregano, rosemary, thyme and parsley in place of calorie dense dressings and spreads. Use the lighter, whole grain versions of breads and wraps in place of refined grains.
11. Trim fat from meat
When buying your meat, trim the skin which is extremely fattening. Do this for the beef, chicken and pork.
12. Bake, broil or grill instead of frying
Cooking methods like baking, broiling and grilling can all help you cut back on at least 500 calories as against deep frying.
13. Eat slowly and mindfully
Instead of watching TV or talking while eating, eat your food slowly and mindfully. Chew the food well. Leave 3-4 bites on the plate. Say ‘no’ to second helpings. This is a simple way of cutting 100s of calories on a daily basis.
14. Do not deprive yourself
Instead of saying no to desserts or starving yourself, eat less. You can also eat desserts in small quantities. For example, you could take a bite of a chocolate and wrap up the rest for the next day. Small treats every once in a while will prevent you from bingeing on food in one go. Make your own healthy desserts with fruits and low calorie sweeteners.
15. Drink water instead of sodas or alcoholic drinks
Grab a bottle of water instead of soda, sport drinks or alcoholic beverages at a party.
16. Ask for sauces and dressings on the side
When dining out, ask for the sauces and dips on the side. Enjoy the flavor but leave most of it behind. Use low fat dips- apple can be dipped in low fat peanut butter or yogurt and celery sticks and carrots in homemade tahini or hummus. Use fresh lemon to dress a fish instead of tartar sauce.
17. Choose the sides wisely
Ask for veggies instead of potatoes, bread sticks or rice. Choose a salad with a burger instead of fries. This is an essential step to cut back many meaningless calories.
18. Choose fresh fruits instead of dried fruits
Dried fruit mostly contains added sugar; so choose fresh fruit where possible. Avoid trail mixes because most are packed with tons of sodium.
19. Select appetizer for the main dish
In many restaurants, the appetizers are heavy enough to replace the entrées. You can choose a salad or a soup to fill you up. Ask for half portions wherever possible or leave back stuff that you can pack up for the next meal.
20. Snack on homemade popcorn
Do not add any butter to the popcorn. This will help you cut back on 100s of calories.
Note that these tips won’t show results in weight loss until you also take up some physical exercise. Try to walk at least 10,000 steps every day or choose an activity you love such as swimming, dancing etc. This is the best way to lose weight than cutting calories alone.