10 Easy Ways to Reduce Calories Without Feeling Hungry
Simple steps to reduce number of calories that you consume
1. Halve the amount of high-calorie ingredients in recipes
When cooking at home use only half of what the recipe calls for when it comes to high-calorie ingredients. For example, if the recipe says to use 2 tablespoons of butter, use only 1 tablespoon saving 100 calories on the spot. Similarly by using ¼ cup of sugar instead of ½ cup you can easily save 180 calories. Extend this method to reduce calories in your home-cooked meals.
2. Reduce portion size
This one is no brainer. If your meal is 500 calories and you cut the portion size by 20% you save 100 calories. Not bad for virtually no effort. If you take baby steps in reducing the portion size you will gradually train yourself to eat smaller meals without feeling hungry. People who already eat adequate size meals should not follow this tip.
3. Use smaller plates to reduce calories
When I visited Europe I was surprised by much smaller dinner plate size. In Europe, the average diameter of a dinner plate is 9in while in the US it is 11 to 12 in. No wonder we consume more calories and put on more pounds! Try using your salad plates to reduce calories.
4. Use contrasting plates
A recent study by Dr. Brian Wansink and Dr. Koert van Ittersum showed that people who use low contrast plates (e.g. serving pasta with Alfredo sauce on a white plate) tend to help themselves to 22% more food than people with high-contrast plates (e.g. red plate for the same pasta with Alfredo sauce). You could also use the same trick to increase your vegetable consumption by serving colorful veggies on white plates. Finally, I can justify owning multiple dinner sets!
5. Drink water with your meal
Even if you know to skip soda beware of innocent looking drinks packing on the calories. For example, Tazo Black Tea Mango has 150 calories and 37grams of sugar and Tazo Plum Pomegranate Green Tea is only a bit better with 140 calories and 34 grams of sugar. Surprise! 12 oz of Coca-Cola has the same 140 calories and 39 grams of sugar. If you drink it twice every day you are consuming additional 300 calories, which equals to about 1-hour workout session for the average person. Can you honestly work out for 1 hour every day you consume 2 of these drinks? Getting used to drinking water not only will help you to reduce calories but will also save you a ton of money.
6. Get regular coffee with skim milk instead of a frappuccino or a mocha
Regular brewed coffee with 2% milk is only 20-30 calories depending on the amount of milk while some of the fancy coffee drinks can have as much as 400 calories. Consider the calories in some of the Grande size (16 oz) coffee drinks from Starbucks:
|White Chocolate Mocha||400(!)|
|Iced Caramel Macchiato||230|
|Iced Coffee with 2% Milk||35|
7. Skip the cheese
If you order a sandwich for lunch, skip the cheese. 2 slices of cheddar will cost you 220 calories, 2 slices of provolone will be 200 calories, and 2 slices of American cheese – 210 calories. An additional benefit of skipping the cheese will be clearer skin and reduced cholesterol.
8. Skip the croutons
Skip the croutons on your salad which may amount to 100 calories in just ½ cup and have no nutritional value.
9. Order grilled chicken instead of crispy
This one should not be surprising. 3 oz piece of grilled chicken breast (about ½ breast) is 140 calories while the same amount of crispy chicken breast is 255 calories. If you eat 5 oz of chicken breast which is about the size of an iPhone (more realistic amount for most people), you get 230 calories in the grilled version and 425 calories in the crispy chicken breast.
10. Wear stylish clothes
When you look amazing you tend to hold yourself to a higher standard and that, in turn, encourages you to eat healthy.
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