Ways to Cut Calories Without Counting

In order to lose weight, you need to take in less calories than you use. But counting calories can be a hassle and even create stress. When losing weight, I went for easier options to cut calories. Here are some ways to cut calories without counting.

Know what you need. To begin you could use the USDA Food Pyramid or Harvard's Alternative Healthy Eating Index to see how much of each food and in what food groups you should be eating in a day. Most people eat more than necessary, so one of these tools is a good start.

Measure portions. When you begin, you may want to measure out a portion to find out what it looks like on your plate. You will probably find you have been eating more than what a serving size really is. You can cut calories without counting by eating just a serving size if you are used to eating more.

Reduce portion sizes. If you have been eating more than what is considered a serving size, you can slowly cut down over a period of time until you can eat only the recommended serving size without feeling too hungry. Over time your body will adjust to the smaller serving sizes.

Avoid second helpings. If you are used to eating seconds at mealtime, avoiding second helpings is a sure-fire way of cutting calories without counting.

Cut out soda. This is one of the main causes of empty calories in a diet. Cutting out soda is good for your health and your waistline. Don't substitute diet soda, as in addition to other issues, substitute sweeteners can make you crave sweet. Rich foods that are high in calories. Try unsweetened carbonated water and add a slice of fruit if you can't give up carbonated beverages.

Eat your fruit. Rather than juice, eat the piece of fruit of choice. Not only do many juices have added sugar, but fruit juice is high in natural sugar. Many whole fruits also have fiber and other nutrients that may not be available in the juice form. Another alternative is to use half the amount of juice and fill the rest of your glass with water. You cut half the calories.

Make substitutions. It's always best to choose healthier food options when you can. Try substituting fresh fruit or vegetables as a snack rather than junk food or convenience foods. When you choose whole foods over some of the prepackaged products available, this is just another way to cut calories without counting.

REFERENCES:

Harvard School of Medicine; The Nutrition Source, Healthy Eating Pyramid

United States Department of Agriculture; Inside the Pyramid