7 sneaky ways to cut the calories needed to lose weight
Are you looking to lose weight, even if it's just a kilo or two? The good news is, you don't necessarily need to slash your portions drastically, or go all out at the gym.
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You can still cut just enough calories needed to lose weight, without feeling deprived. So, forget the calorie counter, and try these sneaky ways to slim down your diet...
Use a bowl
As someone with a weakness for salt and vinegar chips, I won’t tell you that you can’t occasionally forgo low calorie foods and indulge your junk food craving instead. But to minimise the calorie damage, don’t just mindlessly demolish your snack straight from the bag or box. Instead, take five extra seconds to transfer a more modest serving to a small bowl. By exercising portion control, you’ll know exactly how much you're eating – and still have room left for dinner!
BYO Popcorn
Popcorn and the movies are a lot like eggs and bacon: they go hand in hand. Unfortunately, a small movie theatre popcorn can contain 500 calories or more – almost a quarter of your recommended daily intake! The good news? You can still get your fix: simply bring a bag of light microwave popcorn from home. You’ll consume around half the calories, plus it’s a whole lot cheaper!
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Have a hearty breakfast
A proper breakfast is essential for boosting your metabolism, but this doesn’t mean you can’t still cut some calorie corners (while still meeting your daily calorie requirements). Instead of sugary granola or processed cereal, opt for a steaming bowl of oatmeal with a bit of Greek yoghurt (a great low calorie breakfast). For extra flavour without the side of guilt, add healthy toppings such as fresh berries or a bit of cinnamon.
Embrace al dente
Cooking your pasta right doesn’t just mean it’ll taste better – it’s also better for you. Why? Well, according to Johanna Burani, RD, the author of Good Carbs, Bad Carbs, "hot water breaks down the bonds between starch molecules” – meaning the longer you boil your pasta, the quicker your body converts those carbs into fuel. If you opt for the shortest cooking time (usually found on the back of the box), it’ll take longer to digest, keep you fuller for longer and ward off food cravings.
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Chop your veggies chunky
It’s great to go for oven-baked over pan-fried veggies (we're all the about the plant-based diet), but if you’re dousing them with lots of oil, they’re still going to have a high calorie count. The more individual pieces you cut, the more surface area there is for the oil to stick to. The sneaky solution? Chop your veggies at least half an inch thick and coat them lightly using a spray oil instead of a bottle. How's that for a clever way to cut the calories needed to lose weight?
Indulge your food fantasy
If you’re anything like me, you often find yourself thinking about dinner before you’ve even finished your lunch. But don’t feel guilty – anticipating a meal can actually lower your appetite. A study conducted by German PhD, Dr Hallschmind found that thinking about a meal in advance helps to rein in ghrelin (the hunger hormone) levels, making you feel fuller sooner and consume less calories during the actual meal. *Resumes delicious dinner fantasy*
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Turn the lights down
It may sound crazy, but a recent study from Cornell University says mood lighting could be the key to cutting calories. People who ate a meal under soft, warm lighting consumed nearly 200 fewer calories than those who feasted in brightly lit places – apparently, this could be because the bright lights were similar to the ones found in fast food restaurants, creating a psychological need to rush through meals and eat more.
Do you have any good tips or tricks for sticking to a healthy diet?
193 Member Comments
I believe in eating wholesome food, no need for low fat cheeses etc, just eat what you like but don't overdo it. If you must eat Pasta, try a healthier version of spelt or wholemeal pasta, there are so many healthier options these days. They may not taste exactly the same as the WHITE Flour products, but if you WANT to, you can get used to the taste. I eat a lot of salads, vegetables, fruit and chicken and I never have sugar in my tea or coffee. No soft drinks either, I just think they are too sweet and not good for your body anyway.
Yes, self control is a big challenge, but I have been eating no extra sugar, no bad carbs, but still eating dairy and cakes because I love them and still have lost weight. Little at a time but you don't need to diet to lose inches, just eat sensibly.
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Being mindful of what your are eating (regardless of what it is) will have you savouring and enjoying it more - also taking the time to chew food properly aids in digestion and gives your body time to react to it and send signals that you are full.
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Eating pasta al dente makes it taste like it's not cooked so i cook mine for 12 to 15 minutes.
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Believe it or not, my biggest weakness when it comes to weight control is my memory!!! I just keep forgetting that TODAY is the day to remember to cut back on portions, or to use a spray instead of a bottle.
Nope. Not joking. Unfortunately, when you get older you do still need to watch those calories, but the memory is just not as good as when I was 30 years younger!
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I will definitely follow those tips, I need to lose 5 kgs. Any help I can get is great.
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The pasta tip is very interesting!
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Can't imagine that 'mood lighting' would help you cut calories but a very fascinating read anyway. I always put snacks in a bowl. I love snacking on nuts but I guess they're not the most calorie free thing to be snacking on. Vegetables I generally chop thicker anyway, I don't coat them in oil though, I just add a teaspoon of real butter after cooking or state some onions in butter and then stir the vegetables through the onions. Yumm
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I will try some of these tips, portion control is a big one, also to try to eliminate things like chocolate, which I am addicted to
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My problem is portion control for sure. I find it very difficult to stick to small portions. I need to have stronger will power!! I will however continue on my reduce weight quest
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I will try some of these tips. Hopefully I can figure out a way to lose some weight!
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oops I always skip breakfast, better start waking up earlier
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I love popcorn at the movies, never thought to byo
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I just get so darn hungry when I exercise
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I'm a big believer in taking food into the cinema. For one, it's so much more expensive buying the food there, and second, the food isn't necessarily that good (we only buy it because it's convenient and because we're told that's the way it's supposed to be).
I have become completely addicted to the Kettle popcorn ready-made bags which are perfect for taking into the movies. There are quite a few different flavours and they are reasonable in calorie content. That and infused water, and I'm a happy duckie.
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I wonder if candlelight works. I must give it a try.
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I can't help but think if someone is putting 'mood lighting' on with my meal, they're thinking they're also going to try and 'get it on'.
Erm...
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Some great suggestions. I need to get a bit better with portion control.
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asians love using red bowl, apparently they make you full faster
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The pasta fact is interesting. I'll have to remember that because I overcook my pasta a lot.
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I WILL be turning the lights down at dinner tonight.
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Don't have any of the crap stuff in the house. Can't eat it if it's not there.
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Turning the lights down, that's a very interesting tip!
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Interesting tips... Not sure if they would work....
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there are some great tips here but I think the biggest problem is self control. I have a very healthy diet but I am also on a lot of medication, most of which has weight gain as a side effect. it is extremely frustrating as I can eat healthy, exercise and still gain weight. I am hoping to consult with my doctor and see if there are alternatives or if it is possible to come off some medication. will see how it goes.
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The only way I've successfully lost weight is to cut back and out sugar and carbs (grains)
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