Ten Easy Ways to Cut Calories

The difference between gaining and losing weight is simple math. By creating a deficit of 3500 calories you can lose one pound of fat. On the other hand, consuming an excess of 3500 calories will lead to a gain of one pound of fat. There are three simple ways to create a calorie deficit:

• Cut 3500 calories out of your diet
• Burn 3500 calories from exercise
• A combination of both (*best choice*)

Here are some easy ways to help you cut calories from your diet and other unhealthy components like cholesterol and saturated fat.
Easy Ways to Cut Calories

1. Switch to Low-Fat or No-Fat Dairy Products: Milk and other dairy products provide benefits for the body in the form of calcium; however, these products can also be high in cholesterol, saturated fat, and calories. Choosing a low- or no-fat product will allow you to reduce all three unhealthy components. For example an 8-ounce servings of whole milk contains 150 calories, but the same amount of skim milk contains only 85.

2. Substitute Sugar Substitutes: Sugar substitutes (ie. stevia, truvia, agave nectar) have much fewer calories than pure sugar, and some even contain zero calories. One teaspoon of sugar has 15 calories. Think this small amount doesn't add up? Say you add 4 tablespoon of sugar into your coffee each morning. After one week you've accumulated 420 calories, and in just over 8 weeks you have added enough calories to your diet to gain 1 pound.

3. Serve Stew Instead of Steak: Many cuts of red meat are high in calories, cholesterol, and saturated fat. You can decrease the amount of fat that you consume with certain preparation methods. Cutting off visible fat before preparing the meat will save you 100 calories per tablespoon of fat. Preparing beef as stew rather than broiling or roasting it will allow you to remove high-calorie fat as well. Stew is prepared by cooking the beef in large pan then a variety of vegetables are added. The juices from the cooking process are often used to create a gravy for the stew. By cooking the beef ahead of time and storing in the refrigerator for a few hours, the fat in the juices will harden on top. This fat can them be skimmed off the top of the pan and discarded. Removing fat this way will also save you 100 calories per tablespoon of fat.
4. Choose Low-Fat Desserts: Completely cutting desserts out of your diet rarely works for anyone. Instead choose low-fat desserts like sorbet, dark chocolate, yogurt, or fresh fruit. Remember moderation is key!

5. Peel the Poultry: Most of the fat in poultry is found in the skin. A fried chicken breast with skin has 217 calories; without the skin, only 160. Save yourself and remove the skin!
6. Choose Salad Dressing Wisely: Salad can be a low-calorie meal if prepared with the right ingredients. Even throwing in a couple croutons and a pinch of cheese won't entirely cancel out the healthy ingredients in your salad. These ingredients may not do you in, but the dressing you choose just might! Choose oil based dressings like italian or greek over a creamy dressing such as caesar or ranch. Using a low-fat or no-fat dressing will also allow you to save on calories and fat. No matter which dressing you choose, be sure to stick to the serving size listed on the bottle or recalculate if you use multiple servings.
7. Make One-Slice Sandwiches: Depending on the brand you choose, one slice of bread can pack up to 150 calories. By preparing your sandwich with just one slice of bread, you can save on calories and possibly unneeded carbohydrates.

8. Eliminate the High-Fat Ingredient: Many restaurant foods contain at least one high-fat ingredient that can be eliminated to cut calories. For example, a Half Chipotle Chicken Sandwich at Panera Bread has 420 calories. Remove the bacon and you can save yourself 70 calories. The same can be said for other sandwich toppings such as cheese and mayo.
9. Season with Spices: Using spices to prepare food can help you save on calories. By using spices for flavor instead of fattening ingredients like butter, margarine, or oil can help you save about 100 calories per tablespoon. Some good combinations include dill on potatoes, chives on corn, and oregano on green beans. Try out your own combinations to make a tasty low-calorie dish that is full of flavor.

10. Eliminate Fat from Meat: When browning meat for dishes like spaghetti sauce or tacos be sure to remove the excess fat before completing your preparation. To remove the most fat, boil a pot of water while your meat is browning. When browning is complete pour off the excess fat, turn the meat into a strainer and pour a cup of hot water over it. Repeat two times. Just as with our other meat preparation methods, every tablespoon that melts of drains from the meat saves you 100 calories, plus cholesterol, and saturated fat.