Tuesday Tip: Easy calorie cuts 🍽
Trying to lose some fat? Cutting just 100 – 200 calories a day can help you drop those pounds. Here are some easy ways to cut a few calories.
# Ditch the soft drinks
Switch to water, calorie free squash or zero calorie soft drinks – cutting just one soft drink a day at roughly 140 cals is over 50,000 cals over the year!
# Go naked
Not you, your burger, sandwich etc. Ditch the bread and do yourself a favour by cutting about 150 cals. Have an open sandwich instead or a salad, or use portobello mushrooms for burger buns etc.
# Drink before you eat
Have a big glass of water before you eat. Studies have shown this results in a 13% reduction in calorie intake.
# Switch to cauliflower rice
There is nothing wrong with rice or any other ‘carbs’ so I’m not suggesting you cut them completely but a switch to cauliflower rice now and then is an easy switch to reduce cals. It’s tasty too and will save you approx 160 cals.
# Go black
Try ditching the milk in your coffee or tea – or at least switch to skimmed milk or a low cal non dairy alternative (e.g oat milk). We forget all the extra calories from those dashes of milk in our coffee and they can soon add up!
# Be careful with condiments
Lots of condiments are calorie heavy – mayonnaise and sugary things like ketchup and bbq sauce can easily add in sneaky extra cals. Mustard on the other hand has almost no cals, so try making the swap or go for vinegar, salt and pepper to spice things up.
# Chew the cud
Taking longer over your food helps the body realise it’s fuller sooner, which tends to reduce over eating and means fewer calories are consumed. Studies have shown that individuals reduced their calorie intake by an average of 88 – 100 calories when eating slower. That may not sound much but over a year that can add up to over 95,000 cals! Try to take at least 20 mins over your meals.
Try these tips and see how you get on!
Happy Tuesday 🤗
Xx
Every Step Fitness 