26 Simple Ideas to Cut Calories and Still Eat a Healthy Balanced Meal

Did you set a New Year’s Resolution to lose weight? So many people do. Most don’t make it past February, which means it’s time for a midyear checkin! Here are 26 simple ideas on ways to cut calories.

Pick 1 or 2 you are ready to try. DON”T SKIP MEALS. BE IN IT FOR THE LONG HAUL. That’s what it takes.

26 Simple Strategies to Cut Calories

1. Plan meals.
2. Pack snacks to have on hand.
3. Make a grocery list.
4. Don’t grocery shop while hungry.
5. Get rid of unhealthy foods in your environment.
6. Eat less by paying attention to your hunger level and stop eating when satisfied.
7. Use a smaller plate (9 inch is reasonable).
8. When eating out, take 1/2 home.
9. Use a device for portion control (ie. measuring cup, spoon, divided plate).
10. Drink more water.
11. Cut sugar and fat in recipes by 25%.
12. Look for light recipes (I like Cooking Light and Eating Well online).
13. Do not put serving dishes on the table.
14. Use herbs and spices to flavor food. Use oil sparingly.
15. Switch to whole grains. They stick with you longer than refined grains.
16. Don’t drink your calories. They don’t fill you up, and they go down real easily.
17. Cut up fruits and vegetables when you get home from the grocery store.
18. Limit alcohol. Moderate intake is 1 drink for females, and 2 drinks for males, a day.
19. Don’t eat directly out of packages.
20. Get enough sleep (7-9 hours a night for most).
21. Go to bed early. Avoid late night eating when you are tired.
22. Fill half of your plate with fruits and vegetables. They are low calorie, and fill you up.
23. Brush your teeth right after eating as a sign to yourself that you are done eating.
24. Cook with little added fat.
25. Eat slowly with no distractions or multitasking. Really taste your food.
26. Try lower calorie versions of high calorie foods (ie. mayo, sour cream, yogurt, cheese, dressing).

Losing weight is hard, and complex.

You probably already know this. There are so many factors involved-genetics, environment, mindset, habits, metabolism, and more.

Losing weight is hard, but worth it. It makes your body work better, it helps your body use insulin easier, it lowers your blood pressure and your cholesterol. It can help reflux and sleep apnea, and helps you move better. Overweight people feel better being lighter.

Weight loss is more complex than balancing calories in and calories out. We know that for sure! But most Americans eat too many calories, so cutting them back is a good idea.

I’m NOT talking about severe restrictions or diets. Not getting enough calories is a big problem too. For starters, your body adjusts to a lower calorie level to stay functioning, plus you you won’t get the nourishment your body needs.

I want you to know it is hard, and it does no good to beat yourself up if it’s not working out like you had hoped. If you tried and couldn’t stick to a diet, it is not you that failed the diet, but the diet that failed you. It’s impossible to stay on a rigid plan.

Which of the 26 simple strategies to reduce calories are you ready to try this week? Add another next week. Ask questions and let me know how it’s going on Facebook.