Tuesday Tip: Easy Calorie Cuts ✂️
When you’re trying to lose weight it’s all about being in a calorie deficit so finding ways to cut calories easily without leaving you hungry is key. Here are a few easy cuts that you’ll barely notice.
# 1 Non-stick Pan
Cooking with oils can adds 100s of calories to a meal without contributing much to the taste. So invest a a good non-stick pan and some light 1 cal oil sprays and you can cut those cals without even noticing.
# 2 Skip the condiments
Often we don’t even consider the calories in sauces and dressings. Avoid these sneaky calories by skipping them or going for smaller amounts, or swapping for a lower cal version. Things like balsamic vinegar, mustard and salsa are great options that are lower calorie but pack a punch.
# 3 Reduce liquid calories
We often forget the calories we drink but they can really add up e.g. milk in coffees/teas, soft drinks, smoothies, and booze. Try swapping milky coffees for Americanos, teas for herbal tea, soft drinks for diet versions, and lower calorie alcoholic drinks (e.g. slimline gin and tonic instead of beer)
# 4 Fill up
Opt for more filling foods whenever possible whilst still being mindful of calories. Foods higher in fibre and protein will keep you fuller for longer (but do check the cals). A recent study found foods such as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, popcorn and wholemeal bread kept participants fuller for longer so consider including these in your meals.
# 5 Alternatives
Find alternatives for the foods you like that taste good but have less cals. Try swapping your normal ice cream for low calorie ice creams or swapping your dessert/snack to strawberries and 0% Greek yoghurt. If you’re a savoury fan opt for things like popchips instead of crisps, and low fat cheese for a savoury snack (e.g. light mini babybel)
# 6 Spice it up
Adding herbs and seasonings to your meals can add extra flavour to your food and give your meals a kick, without adding any extra calories. Studies have shown it also increases perceptions of fullness.
Happy Tuesday 🤗
Xx
Every Step Fitness 