Best Tips for Cutting Back on Calories

See a Dietician: Before you decide to cut calories, remember most people don’t really understand how many calories they need to maintain a healthy body weight.

Most people eat too much when they are not focused on weight management, but then overreact and cut calories too much when trying to lose weight. When you see a dietitian you can get an accurate assessment of how many calories you need to maintain your current body weight. Then, an appropriate caloric deficit can be determined. This assessment should take into account: body composition, height, weight, gender, fitness level, daily activity level and programmed exercise.

Here are some food & lifestyle choices to help cut calories:

  • Fresh fruit – NOT juice, dried fruit, or canned fruit
  • Pile up your plate with non-starchy veggies instead of starchy ones
  • If making protein shakes – make with water instead of milk or soy milk
  • If you put sugar and or cream or creamer in your coffee – cut back on total cups of coffee and/or find a no calorie hot beverage that you enjoy without anything added
  • Choose white meat chicken, white turkey or white fish for protein (obviously grilled, broiled or baked with little added)
  • Eat high fiber foods
  • Eat an apple a day – the soluble fiber (pectin) makes you feel more full
  • Eat 2-3 servings of vegetables at lunch and at dinner
  • Buy only portion controlled treats that are less than 150 calories (and stick to one serving)
  • Choose graham crackers, ginger snaps or vanilla wafers instead of brownies, cake, etc.
  • Make sure that you are getting the right amount of healthy fats – not getting enough healthy fats will cause you to feel unsatisfied and eat more.
  • Don’t eat in front of the TV or while reading
  • Don’t eat when angry or upset

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