How to Cut Calories with Simple Changes

If you are trying to lose weight then one thing you need to do is cut calories. The formula for weight loss is simple, even though the actual process can be difficult. In order to lose weight you need to consume fewer calories than you burn. Your BMR, or basal metabolic rate, is the rate at which you burn calories while inactive – like sleeping. You can add exercise in order to increase the amount of calories you burn. In addition to exercise you can reduce the amount of calories you eat during the day. Here are some simple tips to help you cut calories for weight loss.

Difficulty: Easy

Instructions

1. Smaller is Better
   
   Reduce your portion sizes in order to reduce your calories. Instead of a full serving of those mashed potatoes opt for half a portion and fill up with a dinner salad. Order from the kid's menu when eating out as these tend to be smaller portions.

2. Sugar Free is Calorie Free
   
   When you buy foods free of sugar you are reducing your calories. Of course these foods will have some calories but none will be from the refined sugars. Buy a sugar substitute and use this in your coffee, baking and other times you need to add sugar. These substitutes have fewer calories than the real stuff. Switch from regular pop to diet sodas. There are approximately 100 calories in a regular soda with no nutritional value. So if you must drink a pop make it a diet. Buy jellies, fruits and other foods with no sugar added.

3. Go Topless
   
   Try open face sandwiches with just the bottom bun instead of the both the bottom and top. By removing one slice of bread or a bun you are cutting calories in order to lose weight. Go topless with your salads as well. Don't put the dressing right on the salad but keep it on the side. Then lightly dip your fork in the dressing and take a bite of salad. Dressings are the ingredient in salads that really add up the calories. Go gentle on the toppings as well. Use fat free cheese, just a handful of bacon bits and other fatty toppings.

4. Make it Wholesome
   
   Select healthier foods so you get more bang for your calories. Switch from white bread to 100% whole wheat bread. Try whole grain cereals instead of the sugar coated varieties. Eat fresh fruits and veggies while in season. The closer to the real thing a food is the more nutritional value you gain. In addition, these foods tend to be lower in calorie than a packaged or frozen version.

5. Count It – Track It
   
   In addition to the above tips you need to count your calories and track it. This way you know for sure that you are consuming fewer calories than you eat. While a single cheeseburger has fewer calories than a Big Mac it still may put you over your daily calorie intake for weight loss. So don't play the guessing game. Instead know what you eat by tracking and recording it each day. As you get the feel for portion sizes and calorie content you can ease up a bit on this daily tracking. The important thing is know the calories in the foods you eat.

Resources

• Free Calorie Calculator Online