How To Cut Calories For Weight Loss

For every extra 3,500 calories you consume beyond what your body uses, you'll gain a pound of weight, according to the University of Maryland Medical Center. To lose one pound a week, cut about 500 calories a day from your diet. You can trim calories without starving yourself by making smart choices about the food you eat. Changing the way you eat can help you lose weight and then keep the weight off.

Step 1

Eliminate junk calories. Junk calories come from foods that don't provide added nutritional benefits. Sugary sodas, candy and chips add calories and fat but provide few vitamins, minerals or dietary fiber.

Step 2

Substitute lower calorie foods for high calorie foods. Swap low-fat milk for full fat versions. Make a smoothie of frozen fruit and yogurt instead of a milkshake. Connie Crawley, a registered dietician with the University of Georgia, suggests shredding cheese instead of slicing it. Shredded cheese takes up more volume than a smaller amount of sliced cheese.

Step 3

Use smaller dishes to serve your meals. When Brian Wansink and Matthew Cheney conducted experiments with graduate students in 2005, they found that those who were offered larger plates to fill consumed more food during the experiment than the students who were given smaller plates.

Step 4

Eat smaller meals more often. Eating a snack every two or three hours helps keep you from feeling hungry, according to the University of Maryland Medical Center. A piece of fruit, some plain yogurt or a few almonds can provide nutrition and stave off hunger.

Step 5

Write down everything you eat. The University of Maryland Medical Center points out that writing down food makes you more aware of everything you eat. It can also help you spot poor eating habits or trigger foods that cause you to overeat.