Five Painless Ways to Cut Calories

 

Eventually everyone wants to cut some calories out of their diet, either because they want to shed a few pounds or try a calorie restricted diet, which recent research suggests can slow aging and add years to your life. Some people manage this without too much drama while for others it becomes a real struggle.

If you prefer to take a structured approach to it, there are now many free and easy to use apps that will make tracking your calorie consumption quick and simple. I use Cronometer (cronometer.com) but Noom, LoseIt, MyFitnessPal and FatSecret all offer good tools. 

Tracking your calories in and out is a sure way to lose weight but if you prefer to just cut back a bit without the accounting here are five ways to cut out calories (mostly empty ones) that won't cramp your lifestyle.

Cut out the sugary drinks. This is probably the single best step you can take to reduce calories. And it is not just regular sodas. Energy drinks, bottled tea and fruit juices are all loaded with added sugar. Switching to diet drinks? Studies show that they do not help you reduce total calories and may even increase sugar cravings in some people. Stick to coffee, tea and water (still or carbonated).

Limit the processed food. Processed foods - especially fast food - are loaded with calories from fat and added sugar (not to mention all that sodium). This includes most canned and many frozen foods at your grocery store. It doesn't mean you can never eat them. Just cut back where you can.

Eat more vegetables. Ok, you knew that was coming. But fresh or frozen, fruits and vegetables are fiber rich and nutrient dense to they help you feel fuller sooner and longer.

Use spices rather than sauces. Spices add flavor without the sugar and fat.

Cook lighter. It is not only what you cook but how you cook it. Instead of frying in oils try air frying, steaming, grilling or broiling instead.

Finally, don't let yourself fall into the trap of thinking that if you can't do it all there is no sense in doing anything. Cutting back a little is better than not at all. Losing a little weight - or even just gaining less - is good.