100 Easy Ways To Cut 100 Calories or More
To stop weight gain, most Americans need to do two simple things each day: Walk 2,000 more steps, and eat 100 fewer calories. Here are 100 ways to help you reduce your calorie intake throughout the day—and help you stay at a healthy weight.
Nix the top slice of bread—you won't notice the difference.
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Cut a 1-cup portion in half and load up on more veggies instead.
Select nonfat or 1% milk instead of whole milk.
Use a small glass for your juice and a small bowl for your cereal.
Savor a bowl of bananas, low-fat milk, and sugar substitute instead of a danish.
Use a spiralizer to make noodles that are lower in calories and higher in nutrients than traditional pasta.
No, it's not just like the real thing—but it's a tasty meal in its own right that's far healthier than a standard pie.
Instead of full-fat cream cheese, use a lower-fat spread on your breakfast bagel.
Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast.
Flavor your coffee with cinnamon and nutmeg instead of flavored syrup.
Use a nonstick skillet and cooking spray in place of butter to prepare your eggs.
When you eat at a Mexican restaurant, don't eat the tortilla chips that come with your meal.
Cut calories while also adding more fiber and nutrients to your meal.
When a sushi roll is labeled "spicy," that usually means the fix is mixed with mayo.
Substitute all-fruit jam for the sugar-rich varieties.
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Select lean ham or Canadian bacon in place of regular sausage or bacon.
Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat.
Each tablespoon is about 100 calories.
Make your sandwich with whole-wheat bread instead.
Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions instead of adding meat.
Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese.
They're often marketed as a lighter alternative to bread, but a large wrap can set you back close to 300 calories. You're far better off with an open-faced sandwich made on whole-grain bread.
Prepare tuna or chicken salad with avocado, hummus, or Greek yogurt instead of mayonnaise.
Pick water-packed tuna instead of tuna packed in oil.
Select a portion-controlled frozen entrée in place of a burger and fries.
Make a pizza with half the cheese, and top it with veggies instead of fatty meats.
Select soft taco-size (6 to 8") flour tortillas instead of the larger burrito size.
Substitute fat-free sour cream in recipes. Or better yet, use Greek yogurt instead for a protein boost.
Leave 3 to 4 bites on your plate.
Nix the maple syrup and butter and top your waffle with fruit instead.
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Have 1 cup of low-fat (1%) chocolate milk instead of whole milk with chocolate syrup.
Replace just 8 ounces of soft drink, fruit juice, or fruit beverage with water.
Choose light beer—limit yourself to 1 or 2—instead of regular.
When shopping for sweet potatoes, be mindful of their size. A large one can easily cost you 100 calories more than a smaller one.
Use sparkling water as a mixer in place of tonic or soda.
Choose 100% fruit juices.
Craving orange juice? Instead, reach for a medium orange or squeeze your own juice at home to avoid the added sugar and calories.
Choose light beer or wine instead of frozen or fruit-based alcoholic drinks.
Lighten up your favorite coffee drink by requesting skim milk and using half the sugar or flavored syrup.
Freeze grapes or watermelon for a summery sweet treat.
Blend a smoothie made from nonfat yogurt, skim milk, and fresh fruit instead of ice cream.
You won't notice the taste difference if you switch to water.
Control your portions by pouring an individual serving of pretzels or chips into a bowl instead of eating from the bag.
Try raw vegetables instead of chips.
Try baked chips in place of the regular variety.
Enjoy canned fruit packed in water or its natural juice instead of heavy syrup.
Pick a small piece of fruit (apple, peach, orange) the size of a tennis ball, or eat just half of a bigger piece of fruit.
Be dip savvy. Dip fruit into fat free yogurt, and veggies in bean dip or salsa. (Check out these 10 skinny chip & dip recipes.)
Try ½ cup fresh fruit in place of ½ cup dried fruit.
Enjoy a frozen banana or 100% fruit bar in place of an ice cream sandwich.
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Have 1 less handful of mixed nuts.
Satisfy your chocolate craving with 2 individually wrapped dark chocolate squares or truffles instead of a full-sized bar.
Munch on a small bag of microwave popcorn with no added butter.
Ask for the breadbasket to be removed from the table as you sit down.
Ask for a cup of soup rather than a bowl.
Select minestrone or other broth-based soups over cream-based soups.
Take out the croutons and cheese and opt for more veggies and healthy fats, like avocado and nuts.
Takeout is generally higher in calories than the grub you prep yourself.
Substitute steamed vegetables for the potato, rice, or pasta side dish.
Select an appetizer as your main dish, then add soup, salad, or a vegetable side dish.
Skip the free chips with your sandwich or sub order.
Ask for a half-portion or don’t eat everything on your plate.
Use fresh lemon to season fish instead of tartar sauce.
Choose a side salad instead of fries.
Select grilled chicken in place of breaded and fried.
Ask for sauce and salad dressing on the side; eat enough to enjoy the flavor, but leave most of it behind.
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Distracted eating means you'll likely consume more calories than you would have if you just focused on your meal.
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