10 Tips For Cutting Calories

Cutting calories is necessary in order to lose weight. If you burn more calories than you consume, your body will tap into stored fat for energy to make up for the calorie deficit and you'll lose weight. If you consume more calories than you burn, regardless of if the calories come from carbohydrates, fats or proteins, your body will store the surplus calories as fat and you'll gain weight. Some foods may get stored as fat more easily than others because of the way they affect your hormones or blood sugar, but too much of any food will get stored as fat.

Even though you have to cut calories in order to lose weight, you never want to drastically reduce calories. You'll lose weight initially if you drastically reduce calories, but much of the weight loss will often be water, not body fat. Also, a drastic reduction in calories will cause your body to go into "starvation mode." Once your body is in starvation mode, your metabolism will slow down, you'll lose muscle, and fat loss will come to a stop.

Here are 10 simple tips for cutting calories:

1. Don't skip meals - Eating small, healthy meals throughout the day will keep your metabolism up, which will help you burn more calories. Numerous studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat breakfast and eat more frequently during the day.

2. Don't assume low-fat or fat-free means low calories - Even though a gram of fat contains 9 calories and a gram of protein or carbohydrate only contains 4 calories, don't assume all low-fat and fat-free foods are low in calories. Many low-fat and fat-free foods are actually high in calories because sugar and refined starches have been added to them to make up for the lost fat. Don’t just check the fat content of your food, also look at the ingredients list and the calorie content.

3. Eat slower - It takes between 10 and 20 minutes for your brain to receive the signal that you're actually full. Eat slower and give your body a chance to feel full.

4. Drink water before a meal - Drink one cup of water about 30 minutes before a meal so you'll feel fuller and eat less food.

5. Eat more fiber - Include at least one high-fiber food at every meal or snack so you'll feel fuller and eat less food.

6. Limit diet sodas - The artificial sweeteners in diet sodas can increase your appetite.

7. Ask for a "dry" bun - Chefs and line cooks often swipe a knifeful of butter or mayo on a sandwich or burger before it's served to you.

8. Ask for salad dressing on the side - Order your salads with low-fat dressing on the side.

9. Don't stockpile high-calorie snacks - If your cabinets and refrigerator are full of high-calorie snacks, you'll eat them no matter how much you try not to.

10. Use smaller plates, bowls and cups - Using smaller plates, bowls and cups will make small portions look generous.

By: Jim Plummer

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