Tips to Reduce Your Daily Calorie Intake

Awww… look how nice ERRM is! She forwarded me an email with easy ways to lower your calorie intake…

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 Consider this… If you eat 100 more calories per day than you burn, you will gain about 1 pound in a month or about 10 pounds in one year!  Did you know that 1 pound equals 3,500 calories? If you cut 100 calories from your daily diet, you would be 10 pounds lighter in one year. Achieving weight loss is about energy balance, we have to expend more calories that we take in to achieve the goal of losing weight. This can be done by increasing our activity level and by reducing our daily calorie intake. The problem is that calories can easily sneak their way into our diets everyday and we don’t even realize it. Here are some simple strategies to cut 100 calories or more per day:
 BREAKFAST
 ·         Choose a cup of fresh fruit and a light yogurt instead of a bagel and cream cheese = reduction of 300 calories
 ·         Choose an English muffin with sugar free jelly versus a bagel with cream cheese = reduction of 350 calories
 ·         Choose lean ham or Canadian bacon in place of full fat bacon or sausage = reduction of 100 calories
 ·         Lighten up an omelet by choosing 4 egg whites or ½ cup egg substitute versus 2 whole eggs = reduction of 80 calories
 LUNCH
 ·         Make a sandwich with reduced calorie, “light” whole-wheat bread = reduction of 100 calories
 ·         Select a portion controlled frozen entrée such as a lean cuisine for a burger and fries = reduction of 400 calories
 ·         Prepare tuna or chicken salad with light miracle whip instead of full fat mayo = reduction of 150 calories per
2 Tbsp serving
 ·         Choose broth based soups versus cream soups = reduction of 200 calories
 DINNER
 ·         Choose a 3-4 ounce portion of lean meat such as chicken or fish (the size of a deck of cards) versus an 8oz strip steak = reduction of 350 calories
 ·         Omit the butter or margarine from a baked potato or dinner roll and use a calorie-free butter spray such as I Can’t Believe It’s Not Butter!® = reduction of 100 calories
 ·         Season steamed vegetables with fresh lemon juice and herbs or Mrs. Dash® versus butter or margarine = reduction of 100 calories
 ·         Use half the amount of full fat cheese called for in recipes and switch to 2% reduced fat cheese = reduction of at least 100 calories per serving
 SNACKS/BEVERAGES
 ·         Substitute diet soda, Crystal light, or water for  1 can regular soda = reduction of 150 calories
 ·         Order a small “skinny” latte versus a large size regular latte = reduction of 300-400 calories
 ·         Choose carrots and celery sticks with hummus dip versus tortilla chips and queso dip = reduction of 200 calories
 ·         Satisfy a chocolate craving with a packet of sugar free hot cocoa versus a chocolate bar = reduction of 200 calories

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