You Won’t Miss These Calories


If you eat whole foods, watch your portion size, and plan ahead, you will be on your way to healthy weight management. But here are a few more ways you might be able to cut some extra calories with very little effort:

  • Say no to soda. One 12-oz can of soda has about 150 calories. If you drink one soda a day, that’s 1,050 calories a week and 4,200 calories a month!  Try these instead:
    -Sparkling water with a squeeze of lime
    -Unsweetened iced tea with fresh lemon
  • Swap mayonnaise for mustard. A tablespoon of mayo has about 100 calories. The same amount of mustard has about 15. If you swap mayo for mustard in sandwiches for lunch for 5 days, you will save 425 calories.
  • Swap your sweet coffee drink for a regular coffee with skim milk and a sugar-free sweetener. Some sweet blended drinks can have up to 500 calories. A coffee with skim milk is only 16 calories. If you get regular coffee 7 days a week, you will save 3,388 calories a week!
  • Watch the dressing. While many salads are healthy, many dressings can be very high in calories. Ask for low-fat or fat-free dressing, and order the dressing on the side. If you switch from regular to fat-free ranch, you’ll save 100 calories per 2-tablespoon serving.
  • Swap junk food for whole foods. Instead of a handful of pretzels, try a cup of baby carrots with 1 tablespoon of hummus. You’ll get that satisfying crunch and save 85 calories.
  • Change your plate ratio. When serving dinner, fill your plate at least half full with veggies. Add lean protein and whole grains to fill out the rest.
  • Skip dessert —at least once in awhile. At home, try fresh berries or melon for a sweet end to dinner. If you are eating out, finish your meal with a skim milk decaf cappuccino.

Keep in mind that taking in an extra 3,500 calories is a pound gained. But it works both ways. Cutting 3,500 is a pound lost. And when you don’t miss the calories you’ve cut, that loss is an even sweeter victory.