Dante Carrillo
Cutting calories from your diet is a great way to lose weight. While you need to consume a minimum number of calories to support your daily needs, reducing your calorie intake in a reasonable manner can be achieved through a few simple tweaks. For example, you can cut out high-calorie treats, reduce your portion sizes, and increase your exercise.
| Characteristics | Values |
|---|---|
| Increase exercise | Take a 40-minute brisk walk after lunch or dinner |
| Modify food choices | Cut out morning snacks like biscuits, cut down on portion sizes, change the way you cook |
| Improve hydration | Drink water instead of soda, fruit smoothies, or flavoured lattes |
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What You'll Learn
Cut out morning snacks
If you're looking to cut calories from your diet, one way to do this is to cut out morning snacks.
Cutting out morning snacks like biscuits helps reduce your intake of sugar and empty calories. To make it easier to ditch them, start your day with a high-protein breakfast, such as eggs or a protein smoothie, which will leave you feeling fuller for longer and avoid the mid-morning energy dip that has you reaching for the biscuit tin. You could also try a healthier snack, such as vegetable crudités with guacamole or homemade soup. If you're craving something sweet, opt for a lower-calorie biscuit such as a rich tea, which has 38 calories, instead of a chocolate cookie, which has 312.
It's important to remember that you need to consume a minimum number of calories to support your daily needs. You can also cut calories by increasing exercise and modifying food choices. For example, you could cut down on portion sizes or change the way you cook. If you're looking to lose weight, it's important to remember that you can do all the exercise in the world, but if you're still consuming more calories than you burn, you won't lose weight.
One way to cut calories is to remove one high-calorie food item each day. This could be a donut in the morning, a brownie or bag of chips at lunch, or chocolate cake after dinner, and you will save 250 to 350 calories or more. You can also cut calories by not drinking them. One 12-ounce (355 mL) regular soda has about 150 calories, and a 16-ounce (475 mL) flavoured latte can pack 250 calories or more. Even fruit smoothies have lots of calories, as many as 400 in a 16-ounce (475 mL) serving.
Instead of opting for high-calorie snacks, base your meals around a source of protein, healthy fats and plenty of vegetables or salad. Healthy examples of this approach include an omelette with vegetables or a tin of fish, such as salmon or sardines, with salad and an olive oil lemon juice dressing, both of which contain around 250 calories.
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Eat a high-protein breakfast
Eating a high-protein breakfast is a great way to cut calories from your diet. Protein-rich foods such as eggs, fish, or a protein smoothie will leave you feeling fuller for longer and help you avoid snacking on high-calorie foods later in the day. For example, if you usually eat a biscuit mid-morning, a high-protein breakfast could help you avoid that energy dip and reduce your intake of sugar and empty calories.
If you're in a rush, you can buy a packet of meat, fish, or a pot of boiled eggs with a pre-made salad. However, it's best to avoid those containing rice or pasta, and to ditch the dressing and swap it for olive oil and lemon juice or vinegar.
If you're making breakfast at home, try an omelette with vegetables or tinned fish such as salmon or sardines with salad and an olive oil and lemon juice dressing. This kind of breakfast contains around 250 calories and will keep you feeling full until lunchtime.
It's also important to remember that you don't have to cut out treats entirely when trying to reduce your calorie intake. Instead, opt for lower-calorie options, such as a rich tea biscuit (38 calories) instead of a chocolate cookie (312 calories).
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Reduce portion sizes
Reducing portion sizes is a great way to cut calories from your diet. While it can be difficult to cut out the foods you love entirely, making a few small changes to your daily routine can make a big difference.
One way to reduce portion sizes is to cut out high-calorie snacks and treats. For example, instead of reaching for a biscuit in the morning, try starting your day with a high-protein breakfast, such as eggs or a protein smoothie. This will leave you feeling fuller for longer and help you avoid the mid-morning energy dip that often leads to snacking. If you're craving something sweet, opt for a lower-calorie biscuit, such as a rich tea, which has significantly fewer calories than a chocolate cookie.
Another strategy is to base your meals around protein, healthy fats, and plenty of vegetables. For example, an omelette with vegetables or a tin of fish, such as salmon or sardines, with salad and an olive oil and lemon juice dressing is a healthy and satisfying option. If you're on the go, you can buy packets of meat, fish, or boiled eggs with pre-made salad. Just be sure to avoid options that include rice or pasta, and ditch the dressing in favour of olive oil and lemon juice or vinegar.
It's also important to be mindful of liquid calories. One 12-ounce (355 mL) regular soda contains about 150 calories, and a 16-ounce (475 mL) flavoured latte can have 250 calories or more. Even fruit smoothies can be calorie-dense, with up to 400 calories in a 16-ounce (475 mL) serving. Opting for water or unsweetened tea or coffee can help reduce your calorie intake.
Finally, remember that it's not just about reducing portion sizes, but also about making healthier choices. For example, choosing grilled or steamed foods instead of fried options can significantly reduce the number of calories you consume.
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Avoid sugary drinks
One of the simplest ways to cut calories from your diet is to avoid sugary drinks. Sugary drinks are often high in calories and can contribute to weight gain. For example, a 12-ounce (355 mL) regular soda contains about 150 calories, and a 16-ounce (475 mL) flavoured latte can pack 250 calories or more. Even fruit smoothies can contain up to 400 calories in a 16-ounce (475 mL) serving.
Instead of sugary drinks, opt for water, herbal tea, or unsweetened coffee. These drinks are calorie-free and can help you stay hydrated, which is important for maintaining a healthy weight. If you find plain water boring, you can add a slice of lemon or lime to give it some flavour without adding calories.
Another way to cut calories from sugary drinks is to make your own at home. For example, you can blend fresh fruit with ice and a small amount of water to make a healthy, low-calorie smoothie. You can also dilute fruit juice with water or sparkling water to reduce the calorie content.
If you're craving something sweet, there are healthier alternatives to sugary drinks. For example, you can enjoy a piece of fruit, such as an apple or a handful of berries, which will provide natural sweetness along with fibre and essential nutrients. You can also try sweetening your drinks with a small amount of honey or maple syrup instead of sugar.
Finally, be mindful of hidden sources of sugar and calories in drinks. For example, milkshakes, energy drinks, and alcoholic beverages can be high in calories and added sugars. Check the nutrition labels and choose lower-calorie options whenever possible. Remember, small changes can make a big difference in your overall calorie intake and help you achieve your health goals.
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Eat more vegetables
Eating more vegetables is a great way to cut calories from your diet. Vegetables are low in calories and high in nutrients, so you can eat a lot of them without consuming too many calories. They are also a good source of fibre, which can help you feel full and satisfied after meals.
One way to eat more vegetables is to base your lunch around them. For example, you could have an omelette with vegetables or a salad with a tin of fish, such as salmon or sardines. If you're on the go, you can buy packets of meat or fish with pre-made salad. Just be sure to avoid those containing rice or pasta, and ditch the dressing in favour of olive oil and a squeeze of lemon or splash of vinegar.
Another way to eat more vegetables is to snack on them. Instead of reaching for a biscuit or chocolate bar when you're hungry, try some vegetable crudités with guacamole or homemade soup. This will give you a boost of nutrients and help you cut down on calories.
You can also add more vegetables to your meals. For example, if you're having pasta, throw in some chopped peppers, onions, and mushrooms. Or, if you're making a stir-fry, add in some broccoli, carrots, and beansprouts. This will help you cut down on portion sizes of the higher-calorie foods in your meal while still leaving you feeling full and satisfied.
Finally, try experimenting with different types of vegetables to find ones you really enjoy. There are so many to choose from, including leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and root vegetables like carrots and sweet potatoes. By adding a variety of vegetables to your diet, you'll not only cut calories but also improve your overall health and well-being.
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Frequently asked questions
There are several ways to cut calories from your diet, including cutting down on portion sizes, increasing exercise, modifying food choices, and improving hydration.
You can cut out high-calorie treats, such as biscuits, chocolate cookies, and chocolate cake. You can also swap out high-calorie drinks, such as regular soda, flavoured lattes, and fruit smoothies, for water or herbal tea.
You can try vegetable crudités with guacamole or homemade soup. If you're craving something sweet, opt for a lower-calorie biscuit, such as a rich tea, instead of a chocolate cookie.
