How to Cut Calories the Easy Way

In these step-by-step instructions, you will learn to cut calories from your diet in order to lose or maintain weight.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• shopping list
• calculator
• notebook
• measuring cups/spoons

1. Read:
   The first step begins at the grocery store. Cutting calories does not have to mean eliminating your favorite foods. Instead, look at your choices. If you want to buy a certain peanut butter, for example, look at the food labels of several and choose the one with the fewest calories. This can range from a few to 20 calories per serving. This can be done with every type of food, from pasta to potato chips to ice cream.

2. Measure:
   Once you have your lower cal shopping done, do some measuring. A quick and easy way to cut calories is to eat 1/4-1/3 less food than you normally do. For instance, if you normally drink 1 cup of milk per day, drink 3/4 ths of a cup instead. If you eat 1 cup of ice cream, eat 3/4 ths. Etc.

3. Count and Separate:
   Stick to serving sizes. Most of our weight problems stem from over-eating. Sticking to serving sizes can help eliminate this problem. Salad dressing and snacks are great foods to start with. You can eat almost anything and not fall off the wagon.

4. Write:
   Keep a calorie journal, at least for the first few weeks. This way you can make sure your calories are low depending on your needs (weight maintenance or weight loss). I usually try to stay at 1,500 calories per day when I am trying to lose weight. The Web site below will help you determine your calorie needs.
   http://life.familyeducation.com/nutrition-and-diet/weight/35881.html

Tips & Warnings

• Light Pringles have the fewest calories. A serving size of about 17 chips only has 70 calories.
• Skim milk has the fewest calories and is low fat.
• Water always speeds up the weight-loss process and has no calories! If you're not a water-drinker, spruce up your water by adding 1/4 part of the lowest-calorie, 100% cranberry juice.
• Skip the fattening condiments. Ketchup, mayo, ranch, and sour cream all are high-calorie. Try mustard, salsa, and vinegar and oil.
• Make sure you are not going without food to cut calories.
• Consult your doctor if you plan to drastically cut calories.
• Be aware of adequate caloric intake for your sex, age, and body-type.