Eat more, weigh less
Eating fewer calories doesn’t necessarily mean eating less food. To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fill you up. These type of food contain a lot of water and are high in fiber.
Choose the Right Beverages
Most people try to reduce their calorie intake by focusing on the food they eat, but another way to cut calories is to change what you drink. You may find that you are consuming quite a lot of calories just in the beverages you have each day (sweet tea, energy drinks, soda and juice)
Avoid Portion Size Pitfalls
You may find that your portion sizes are leading you to eat more calories than you really need. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean excessive calorie intake, especially when eating high-calorie foods. Take note of the serving size on product levels and be sure to weigh and measure your food. In general, if the portion you put on your plate is larger than your fist, it’s too much. Don’t forget that your stomach is actually quite small and sensitive!
Using Fruits and Vegetables to help manage your weight
Use low calorie fruits and vegetables to substitute for high-calorie snacks. If your favorite fruit is out of season, try frozen fruits instead. Whatever you do, avoid canned fruits as they are usually full of excess sugar and syrup. Also, be wary of dried fruits, since those too may be high in calories and mixed with yogurt bites, raisins and candy. Always read the labels to determine the number of calories and carbs.
Try something new, like grilled or steamed vegetables with a herb that you haven’t tried before like rosemary or thyme or basil. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetable for a quick side dish. Try to avoid canned or frozen vegetables with a lot of salt or cream sauces. Maybe try a new vegetable dish each week for variety.
If your favorite dish uses fried or breaded fish or chicken, change it to a healthier variation using by baking or grilling the meat. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Look around for recipes with fewer calories—there are tons of them online!
Tips for comfort foods
Consume them less often. If you normally eat heavy foods every day, cut back to once a week or once a month. You will be cutting your calories because you are not having the high-calorie dishes as often.
Eat smaller amounts. If your favorite higher calorie food is an afternoon chocolate bar, buy a smaller bar or eat only half it. Be careful!! This technique works well for some people, but others may find it is too tempting to have their favorite food available, even in smaller amounts.
Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter and full-fat cheese, try preparing it it with non-fat milk, less butter (or use margarine), light cream cheese, fresh spinach and tomatoes. Just remember not to increase your portion size!
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