Everyone knows how hard it is to be on a diet, the cutting out of your favorite foods and eliminating things that you love but there is an easier way. If you were to cut 100 calories from your diet every day for a year, you’d be saving 36,500 of ‘em—that’s 10 pounds each year! Lets try these easy weight-loss tips to save those calories and keep your waistline happy.
Choose better carbs.
Sometimes you can’t avoid breakfast on the run. Registered dietitian and spokeswoman for the American Dietetic Association Keri M. Gans, M.S., R.D., C.D.N., says that when you make your choice at the deli, opt for a bialy instead of a bagel. You’ll cut 170 calories from your morning while adding a little variety to your food routine.
Ditch dried fruit for fresh fruit.
Sure, you may know that dried fruit has more sugar than its fresh counterpart, but did you also know that because it has less water volume, it has more calories per serving? Registered dietitian Jessica Fishman Levinson, M.S., R.D., C.D.N., says that swapping a half cup of raisins for a half cup of grapes will save you165 calories.
Add protein to your breakfast.
By adding protein to your breakfast (think eggs instead of cereal), you may not need that midmorning snack, says Lisa Cain, Ph.D. That’s about a 150-calorie savings right there!
Opt for egg whites.
For even bigger breakfast savings, swap your three-egg omelet for one made of only egg whites and you’ll save 182 calories, says Gans.
Downsize your drink.
Although we’re all for skipping the soda, if you have to have it, consider shrinking your serving: Levinson says a 20-ounce bottle of regular soda can run you between 240 and 325 calories, so try a 7.5-ounce mini can instead. A mini can of Coke is just 90 calories, saving you 150-235 calories. Wow.
Think about your sandwich add-ons.
Your hearty go-to lunch sandwich probably already contains enough protein to keep you satisfied, so leave off that extra slice of cheese, which is about 105 calories. Levinson suggests swapping the two tablespoons of mayo (115 calories) on your sandwich for two tablespoons of naturally low-cal mustard. Ditching the cheese-and-mayo combo will save you 213 calories.
Simplify your coffee.
We know what it’s like to need that daily dose of caffeine, but make sure your cup of joe isn’t upping your calorie intake with added sugar from syrups, flavor shots and toppings. Levinson suggests ditching your grande caramel macchiato with two-percent milk (about 240 calories) for a tall nonfat caffe latte—it’ll save you almost 150 calories.
Split that big lunch in two.
Instead of tackling your entire sandwich at 12:30 P.M. and then reaching for a midafternoon snack later, nutritionist Christine Avanti, C.N., says to try eating half your meal around 11 A.M., and then go for the other half around 3 P.M. You’ll still get the satisfaction of quelling your hunger at each stomach growl, but you won’t be reaching for something on top of lunch, saving you 150+ calories.
Make club soda and seltzer your new go-to drinks.
Follow these drink modifications, suggested by Gans, to save almost 150 calories a day: In the morning, switch your eight-ounce glass of OJ to half-OJ, half-seltzer to save 54 calories. Then, during cocktail hour, change your vodka-tonic order to a vodka-club soda, which has 83 fewer calories.
Prep your own snack packs.
Think about it: How many times have you felt the need to munch and had only less-than-optimal options? Snack expert Cain says that even many commercial 100-calorie packs are full of empty carbs that’ll quickly leave you reaching for more. Instead, she suggests packing your own pre-portioned snacks, like apples and peanut butter—your cumulative daily savings can easily surpass 100 calories!