If you're trying to lose weight or maintain a healthy weight, cutting calories is essential. Here are 11 simple ways to cut calories and enjoy a healthier diet.
Are you watching your weight? If you are, you're not alone. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the United States are obese. And, many more people are trying to lose weight. If you're one of those people, cutting calories is essential. Fortunately, doing so doesn't have to be difficult. There are a number of simple ways that you can cut calories without feeling deprived.
1. Cut down on portion sizes.
This is one of the simplest ways to reduce your calorie intake. When dining out, order an appetizer instead of an entrée or share an entrée with a friend. At home, use smaller plates and bowls so that your portions appear larger.
2. Swap out high-calorie ingredients for lower-calorie alternatives.
For example, use skim milk instead of whole milk, avocado instead of mayonnaise, and ground turkey instead of ground beef.
3. Take a quality probiotic supplement.
Most people are aware of the fact that probiotics are good for gut health. However, what many don't realize is that Probiotics can also help you lose weight. The reason for this is that Probiotics help to regulate the body's metabolism. In addition, Probiotics also help to break down food more efficiently, which helps to reduce the number of calories absorbed by the body. Furthermore, Probiotics help to reduce inflammation in the gut, which can lead to weight loss. So, if you are looking to lose weight, taking a quality probiotic is a good place to start.
4. Cut down on sugar.
Sweetened beverages such as sodas and juices are high in calories and sugar. Instead, opt for water or unsweetened tea or coffee. When baking, use unsweetened applesauce or mashed bananas in place of sugar.
5. Avoid eating late at night.
Eating close to bedtime can cause weight gain because your body has less time to burn off the calories before you sleep. If you're hungry before bed, eat a light snack such as a piece of fruit or a few whole-grain crackers with cheese rather than raiding the fridge for something more substantial.
6. Make sure you're eating enough protein and fiber at each meal.
Both protein and fiber help keep you feeling full after eating so that you're less likely to overeat later on. Good sources of protein include lean meats, beans, and tofu; good sources of fiber include fruits, vegetables, whole grains, and legumes
7. Load up on healthy salads but be mindful of the dressing.
A salad packed full of fresh veggies is a great way to get in your daily servings of fruits and vegetables while staying within your calorie budget. Just be careful not to drown it in high-calorie salad dressing. Rather than buying premade salad dressings laden with fat and sodium. Make your own by mixing olive oil with vinegar or lemon juice. Or just opt for a drizzle of balsamic vinegar, which contains fewer than 10 calories per tablespoon.
8. Use spices instead of salt to flavor your food.
Not only does it add flavor without adding calories, but it can also help reduce blood pressure..
9. Say goodbye to fried foods.
Fried foods are often high in fat and calories, so they should be eaten sparingly.. Instead,. focus on grilled,. baked,. or broiled foods,. which generally contain fewer calories than their fried counterparts do.
10. Drink plenty of water
Staying hydrated is important for overall health, but it can also help prevent overeating because sometimes thirst can be mistaken for hunger.
11. Limit alcoholic beverages
Alcoholic beverages such as beer, wine, and cocktails are also high in calories. If you do choose to drink alcohol,. do so in moderation — no more than one drink per day for women; no more than two drinks per day for men — and always paired with food.
12. Avoid mindlessly snacking.
If you find yourself snacking when you're not even hungry, take a step back and ask yourself why are you bored? Thirsty? Feeling stressed? Once you identify the root cause of your mindless snacking, try to find a healthier way to cope. For example, if boredom is the problem,try reading a book or taking a walk instead of heading for the pantry.
Making small changes in your diet can lead to big results when it comes to cutting down on daily calorie consumption. By following the tips above, you can make healthier choices that will help you reach your weight loss goals—without feeling deprived!
Strategies to cut down on obesity CDC