By now, you know that cutting back on your caloric intake is one of the two major keys to weight loss (the other being exercise). But that doesn’t mean you have to resign yourself to meals you don’t enjoy, or go hungry all of the time! There are plenty of small, sneaky ways to cut back on calories without drastically altering your entire lifestyle (of course, if you want to lose a significant amount of weight, you should still seek a doctor’s guidance). These seven calorie swaps can get you started.
Drink black coffee. Those sweetened, flavored creamers are chock full of empty calories (and some iffy chemicals too). It takes a bit of time to get used to black coffee, so try using half of your regular amount of creamer, and then scaling it back each week.
Swap out your soda. Many people find plain water to be too boring, but luckily there are a number of flavored sparkling waters on the market now. Experiment with a few brands and varieties until you find some acceptable zero-calorie substitutes.
While you’re drinking that water… Drink a full glass or two before each meal. This will help you feel more full when it’s time to eat, and you can cut back on portions without feeling deprived.
Try cauliflower rice. Subbing cauliflower rice for the real deal can save you 100 calories or more, per meal.
Leave off the mayo. Use mustard instead of mayo on sandwiches, and you’ll slash about 100 calories from your overall intake.
Go bunless. Following a weight loss plan doesn’t mean you have to give up burgers forever. Just leave off the bun, which isn’t the best part anyway, and you can shave about 150 calories off the meal. You might even try it wrapped in lettuce – a treat that is more enjoyable than you might think!
Chew more slowly. Studies have shown that people who eat more slowly end up consuming fewer calories per meal. So, chew more slowly, put your fork down between bites, sip water, and chat with your meal partner. This gives you time to feel full, so that you can stop eating sooner.
These are just some small ways to adjust your eating habits, and they have helped many people drop a few pounds. Of course, if you need to lose a more significant amount of weight, particularly if you’re at risk of heart disease or diabetes, you should come visit us to discuss medical weight loss. We can help you assess your needs and make a plan to meet your new health goals.
