Calories from foods you eat provide fuel for your everyday activities, but consuming too many calories can lead to weight gain. Different types of foods contain different calorie levels. Fats have the most, with 9 calories per gram, while proteins and carbohydrates have about 4 calories per gram. Because of their water and fiber content, fruits and vegetables tend to be the lowest-calorie options among all food groups. It takes about 3,500 calories to equal 1 pound of weight, so cutting 500 calories a day can result in 1 pound of weight loss after seven days.
Step 1
Practice portion control. Cut your portion size by one-half to one-third, and you can cut your calorie intake significantly. The MayoClinic.com notes that having a 4-inch buttermilk pancake instead of a 6-inch pancake can reduce your calorie intake by 89 calories for that meal, depending on the brand of pancake mix. And 1 1/2 cups of whole-grain pasta is 210 calories, while a 1/2 cup serving has only 70 calories.
Step 2
Swap low-calorie foods for high-calorie ones. Most packaged foods come in reduced-calorie varieties, or you can opt for healthier menu items that have similar characteristics. A 3 1/2-cup serving of air-popped popcorn has only 100 calories and can be eaten in place of a 3-oz. bag of chips totaling 400 calories or more. At dinner, remove 1 cup of meat or starch and replace it with low-calorie steamed or boiled vegetables.
Step 3
Snack frequently. While this sounds counterintuitive, having a low-calorie snack whenever you feel hungry can prevent blood sugar surges that lead to bingeing when mealtime comes around. Stock your fridge and pantry with 100-calorie snacks so that you don't overdo it. A cup of grapes, one medium apple, 1 cup of baby carrots dipped in 2 tbsp. of hummus or 10 almonds all provide satisfying snacks at 100 calories or fewer.
Step 4
Limit high-calorie beverages. Sodas contain high sugar levels that add to your daily calorie count, and cutting them out of your diet entirely can reduce your overall caloric intake by hundreds of calories. Alcohol contains about 7 calories per gram, so limiting the number of alcoholic drinks you consume is another way to lower your caloric intake.
Step 5
Drink two glasses of water before every meal. A study presented at the 240th National Meeting of the American Chemical Society in August 2010 reported that two glasses of water taken immediately before each meal, three times a day, caused study participants to consume 75 to 90 fewer calories per meal.
Tips and Warnings
- Canned or frozen vegetables and fruits are a convenient alternative to fresh produce when you need to make your meal more filling without adding too many additional calories.
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