Ways to Shave Calories to Maintain Your Weight

February 16, 2012 at 5:37 pm Leave a comment

When it comes to healthy weight management, small steps can add up. In fact, extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term.

Healthy weight is all about balancing food intake with physical activity. Most of us could improve our energy balance by shaving just 100 calories a day off our usual intake.

Use these tips to cut calories:

  1. Downsize Your Dishes. Use smaller plates and bowls to help you eat less. Our brains think we are getting more when the same amount of food is placed in a smaller dish.
  2. Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating.
  3. Leave Some Food on Your Plate. By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
  4. Don’t Eat Out of a Bag or Box. Watch serving sizes and consider portioning one serving into a small bowl.
  5. Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.
  6. Lighten Up. Use non-fat milk and sugar-free syrup in your favorite coffee drink.
  7. Trim Down. Trim all fat from beef, pork and chicken. Remove the skin from poultry.
  8. Make the Switch. Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips.

Source: American Dietetic Association

Entry filed under: Managing your health, Nutrition, To Your Health.

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