Want to shed those extra calories off but don’t know where to start? Or you might have been working hard at the gym but feel like you’re not getting the results you want? To cut calories may make you think of boring salads and tasteless foods. However, there are actually plenty of easy ways to reduce your calories without making demanding sacrifices.
In general, 3,500 calories equals about 450 grams of fat, so if you reduce your calorie intake, you will definitely shed off the extra weight. If you cut just 100 calories per day, you can cut 700 calories in a week and one pound of fat in five weeks!
Of course, not everyone’s calorie needs are the same, and these will vary by individual weight, age and activity level. Below, we look at how you can make little tweaks to your diet daily to shave calories with ease.
MONDAY: Replace daily soda with non-sugared drinks
The average soda contains about 140 empty calories and of course, a scary amount of sugar. Forgo your daily afternoon soda for some non-sugared drinks like freshly brewed green tea, turmeric milk tea, or even refreshing sparkling water, and you’ll be doing yourself a serious favour.
TUESDAY: Bid the burgers goodbye
If burgers mean the world to you yet you want to lose those extra calories, you will take to harden your heart and bid them goodbye. And, more often than not, burgers are of the fast-food rather than home-cooked variety. Going burger-less once a week can save you about 150 calories.
WEDNESDAY: Drink water before meals
We know how important it is to drink sufficient water since our body is 70% water and water intake helps to restore lost fluids through breathing, exercising and body metabolic processes. Drinking water can help curb your appetite and prevent overeating too! In fact, one study found drinking two glasses of water before a meal resulted in a 13% reduction in calorie intake and participants were more likely to lose weight than those who went straight to eating. If you usually eat a 600-calorie dinner, drinking water beforehand could save you 78 calories per day.
THURSDAY: Choose cauliflower rice
No, cauliflower rice is of course not a direct substitute for the real thing. But when prepared properly, cauliflower rice can taste pretty darn good. Also, given that cauliflower is a non-starchy vegetable, cauliflower rice is a low-carb, low-calorie way to supplement that weekly stir-fry. Making that swap can save you 160 calories a week.
FRIDAY: Make Kopi-O your newfound love
The morning java boost is a necessity for many of us, and the good news is that it may spur a better workout too! Even though that dash of sugar in your morning coffee might taste good, but every teaspoon adds about 16 calories. You can try using a no-calorie sweetener like Stevia or opt for a good, rich Kopi-O (or black coffee), and skip the sweetener entirely.
SATURDAY: Choose mustard over mayo
Most of us may look at condiments as a delicious way to spruce up anything and everything. But not all condiments are created equal. Therefore, check that nutrition label before you add them to your food. There are 90 calories in one tablespoon of mayonnaise, which makes the zero-calorie mustard the clear champion for sandwiches, burgers and other condiment-friendly foods. Watch those calories drop when you make that swap.
SUNDAY: Take your time to chew
When you are hungry (especially VERY), it is really tempting to just shove the food right into your mouth quickly. But chewing more slowly and generally being mindful of your eating will allow the body to better realize when the stomach is full. This can then translate to less overeating, and as a result, fewer calories will be consumed during each meal. One study has shown that normal-weight individuals reduced their calorie intake by an average of 88 calories just by eating slower during a meal, as compared to the fast-eating group.