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How to Cut 100 Calories a Day

Updated on March 31, 2016
Faith Reaper profile image

Theresa writes on the topic of health at times to share what she has learned here and there in life. She is a breast cancer survivor.

Sitting Young Couple Eating Pizza. Stock Image ID 100103666 By stockimages   25 September 2012
Sitting Young Couple Eating Pizza. Stock Image ID 100103666 By stockimages 25 September 2012 | Source

Here Are a Few Eye-Openers!

100 Calories Equals

  • 1/3 of a doughnut
  • 9 potato chips
  • 10 peanut M&M’s
  • About 8 French Fries
  • 2 ½ tablespoons of ice cream

Calories Can Add Up Fast


Did you know that you can lose 10 pounds a year by simply cutting 100 calories a day? Calories add up quickly, and there are simple choices you can make to cut 100 calories each day. Read how!

When my husband was diagnosed as pre-diabetic, of course, we made drastic changes in our diet. I began reading a lot about diabetes and diet. By just cutting out a lot of carbohydrates, my husband dropped a good bit of weight in a short amount of time. I began to realize that many factors influence what, when and how much we eat, including our feelings, our environment and even television. If we are not careful as to these factors, it can lead to mindless eating and taking in a lot more calories than we need. It is all about making better choices each time we eat, which can lead to less calorie intake.

Just by eating 100 fewer calories each day you can lose 10 pounds in one year. 100 calories can add up quickly.

By making the following 25 no-brainer changes to one’s diet will cut 100 calories. It is really all about common sense. Read and see just how easy cutting 100 calories each day can be by making wise choices in our diet. As you will note, these easy changes do not involve a drastic change in diet, but simply switching out maybe something a little less high in calories than another food item. In other words, these choices are not depriving you, but instead you are making wiser choices.

The following 25 no-brainer ways to cut calories are not necessarily geared toward one who has pre-diabetes, but really for all who desire to cut 100 calories or more each day.


25 No-Brainer Ways to Cut 100 Calories a Day


1) Snack on 10 – 15 baked potato chips instead of regular.


2) Top your salads with ¼ cup of chopped celery instead of 1 oz. of croutons.


3) Dip your chips in ½ cup of salsa instead of ½ cup of guacamole.


4) Replace ¼ cup of granola with 1 cup of Cheerios.


5) Substitute three grilled shrimp for three fried shrimp.


6) Thicken your cream sauce with 1% milk and corn starch instead of butter and flour.


7) Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.


8) Replace 1 cup of corn with 1 cup of carrots.


9) Order a sandwich on cracked wheat bread instead of a croissant.


10) Substitute two slices of cheese pizza for two slices of pepperoni pizza.


11) Eat a turkey breast sandwich instead of a chicken salad sandwich.


12) Substitute 3 oz. of seafood for 3 oz. of beef in your stir-fry.


13) Eat two poached eggs instead of two fried eggs.


14) Eat ½ cup of steamed fresh broccoli instead of ½ cup of frozen broccoli in cheese sauce.


15) Grill with nonstick cooking spray instead of margarine.


16) Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.


17) Replace two fried-chicken drumsticks with two roasted drumsticks.


18) Replace one large flour tortilla with a 6-inch corn tortilla.


19) Use 2 tablespoons of evaporated nonfat milk in your coffee instead of 2 tablespoons of half-and-half.


20) Make a burrito with ½ cup of fat-free refried beans and 1 ounce of nonfat cheese instead of a regular burrito.


21) Reduce the size of your steak from 4 ½ oz. to 3 oz.


22) Top your pasta with 1 cup of marinara sauce instead of ½ cup of Alfredo sauce.


23) Pass on the second helping of mashed potatoes.


24) Eat two meatballs instead of four with your spaghetti.


25) Choose one serving of vegetarian lasagna instead of lasagna with meat.


These 25 easy ways to cut 100 calories each day are not in any way an example of the strict diet a diabetic or pre-diabetic person should follow, but are simple, no-brainer ways in which anyone can cut 100 calories out of their diet each day.


Bad Habits to Stop Immediately

File: Official US Navy Imagery - Chef Robert Irvine Talks With Navy Cooks.jpg   Official Navy Page from US MC1 John Parker/US Navy
File: Official US Navy Imagery - Chef Robert Irvine Talks With Navy Cooks.jpg Official Navy Page from US MC1 John Parker/US Navy | Source

Tasting Food as You Cook


All good chefs do. But while cooking the meal, you can rack up hundreds of calories before you even sit down at the table! Try chewing gum while you cook so that you are more aware and those harmless tastes do not add up to a whole meal.


Liquid Calories

Sweet Food  By lamnee  Stock Image ID 100147070   14 March 2013
Sweet Food By lamnee Stock Image ID 100147070 14 March 2013 | Source

Liquid Calories from Beverages


Calories add up when you drink too many soft drinks, sports drinks and alcohol. Even if you drink only one soft drink a day, over time those liquid calories will have a big impact.

For example, a 12-ounce can of regular cola contains 150 calories. If you drank that with lunch every day, over the course of a year, that would add up to nearly 55,000 empty and unnecessary calories---or a little more than 15 pounds! Make water and unsweetened or artificially sweetened seltzer, iced tea and coffee your beverages of choice. These drinks contain zero calories (unless you add milk to your coffee, and if you do, be sure to use low-fat or nonfat milk).


A Serving of Protein Should Be the Size of a Deck of Cards

CC-BY-SA-3.0 migrated File: Pack of Playing Cards Board.jpg Christian Gidlof
CC-BY-SA-3.0 migrated File: Pack of Playing Cards Board.jpg Christian Gidlof | Source

Serving Size


Check the serving size on the Nutrition Facts label, and keep in mind that a serving of protein is about the size of a deck of cards, not half the plate!


One Serving, Not Two

Couple Enjoying Breakfast in Restaurant. 13 October 2013 Stock photo ID 100209404   By stockimages
Couple Enjoying Breakfast in Restaurant. 13 October 2013 Stock photo ID 100209404 By stockimages | Source

Second Helpings


We are all tempted to eat more when bowls of food are sitting right in front of us. Consider serving from the stove or counter rather than from the table. Just because you do not count them does not mean they do not count.


Eating While Watching TV

Woman Eating Cake At Home.  Stock photo ID 100112572  By marin  12 November 2012
Woman Eating Cake At Home. Stock photo ID 100112572 By marin 12 November 2012 | Source

Eating While Doing Other Activities


Extra calories can add up if you are eating while doing other activities. Eat meals and snacks sitting at the table while doing nothing else. It is likely that most of us have all had those days when we may have eaten chips right out of the bag while watching TV.

Never Finish off Your Child's Plate

Asian Girl Eating French Fries. By tiverylucky Stock Photo ID 100220837  29 November 2013
Asian Girl Eating French Fries. By tiverylucky Stock Photo ID 100220837 29 November 2013 | Source

Talking Yourself into Thinking, "Just a Few Will Not Hurt."


Maybe your co-worker keeps a candy dish on her desk and you grab a handful of those tempting treats and munch on them while discussing a pressing work issue. Or maybe your child leaves a few French fries on his plate, and as you clear the table, you finish them off so they won’t go “to waste”---and then they go to your waist. Have your child clear his own plate when he’s finished. He’ll learn responsibility and you’ll still be able to button your waistband!


POLL

Are these 25 no-brainer ways to cut calories easy enough for you?

See results

If Your Waist Size Is Half Your Height, You Could Be Pre-Diabetic!

Measure Tape Around Woman's Waist. Stock Photo Image ID 100134713 By malin  23 January 2013
Measure Tape Around Woman's Waist. Stock Photo Image ID 100134713 By malin 23 January 2013 | Source

Remember


Remember that everything you put in your mouth, food or beverage, whether it is just a taste or a huge second helping, adds up. Managing your weight does not have to be a lifelong struggle if you are aware of your calorie intake on a daily basis. Be mindful that small, consistent changes over time can make a huge difference.


Alarming Statistics!

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    • marcoujor profile image

      Maria Jordan 3 years ago from Jeffersonville PA

      Dear Theresa,

      This is such a helpful and doable list of strategies...I totally agree that small and steady steps are the way to go to make healthy eating a habit.

      It takes us away from the punitive mindset of the word "diet".

      I have recently banned myself (well almost, I am human!) from sweets and have rediscovered my love of fruit. I have taken to using blackberries or blueberries in my lunch salad instead of croutons...and it is delicious.

      I also love cheese and crackers... :(... so I am switching that up with cheese and slices of apples or pears...really even more delicious and satisfying.

      You are being a life saver to your husband, my friend...lovely!

      Voted UP and UABI. Love, Maria

    • RTalloni profile image

      RTalloni 3 years ago from the short journey

      Good tips throughout this hub. Thanks for sharing the efforts you are making to help yourselves get on the path to good health. These are good reminders for everyone.

    • billybuc profile image

      Bill Holland 3 years ago from Olympia, WA

      Really great suggestions, Faith. I have never had a weight problem, but I know how easy it is to lose five unwanted pounds if I am willing to do so....all I have to do is follow some of your suggestions and the pounds disappear. Well done my friend. Blessings always.

      bill

    • cathylynn99 profile image

      cathylynn99 3 years ago from northeastern US

      I am a social worker. I have printed this and will share it with my clients who are trying to lose weight. thanks.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Maria,

      Yes, that "D" word does something to our brains, and instead of using the "D" word, if someone asks if I am on a diet, I like to say that I am just eating healthy and making better choices each day.

      It is amazing how just making a few changes cuts a ton of calories each day! As far as one who is on a diabetic diet, of course, that is a much stricter diet, with no bread and no pasta ... two of my favorite things. I am trying to support my husband, and it is hard to get out of some of these bad habits, like munching while watching television.

      Blueberries are so awesome as far as anti-oxidants go and so delicious too. We do not have to deprive ourselves, but just make choices that are not only wiser, but delicious too.

      I appreciate the vote up. Have a lovely week, my sweet friend,

      Faith Reaper

    • kidscrafts profile image

      kidscrafts 3 years ago from Ottawa, Canada

      All kinds of great suggestions, Faith! I love the idea to replace the croutons with celery... we get the psychological crunch but not the calories :-) I am not a doughnut eater and I don't drink soft drinks... and I think that helps a lot. My biggest problem is chocolate. I try to avoid to have some at home :-) But I will for sure use some of your suggestions!

      Thanks for sharing!

      Have a nice day!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello RTalloni,

      Thank you so much for stopping by to read! I do hope these are helpful suggestions to all who read. It is surprising just how fast calories add up and how much we can reduce our intake of such calories by just making a few wise choices each day.

      The statistics as to diabetes and pre-diabetes on the rise are alarming.

      Have a great day!

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Bill,

      Yes, you are always so trim and fit no doubt and that is most likely due to the wise choices you already make each day without even thinking about it!

      Have a great day and enjoy all of your chicks ... and Bev being the main chick!

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello cathylynn,

      So nice to meet you. Oh, wow, that is awesome to share with your clients who want to lose some weight! These are truly easy substitutes to make and the calorie intake will drop very fast.

      I hope your clients find this helpful.

      Have a great day!

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Joelle (kidscrafts),

      Oh, yes, that physological crunch is a big one for me too. Good point! Sounds like you are already making wise choices. Chocolate is my number one issue too, just cannot get enough. If I have it at the house, I am sure to eat it all up! Dark chocolate is healthy, but everything in moderation as they say.

      I am glad you found these suggestions to be great and I do hope they are helpful and easy too.

      Have a great day,

      Faith Reaper

    • Jackie Lynnley profile image

      Jackie Lynnley 3 years ago from The Beautiful South

      These are great ideas Faith and we can come up with even more on our own if we just try. Like if I fix meat and oven fries (25mgsalt) meal with a big salad I do not serve bread and no one misses it at all, so the more meals I have like that the less bread total and we all know what bread does to our waistline! We have spaghetti with no meat. I love your baked chips idea too, have been doing that for years now, just wish someone out there would learn to fix baked ones with low salt! That salt is what holds our weight on us!

      Smaller meat portions is a good one too that you have and I love, just fill up more on veggies and salad. As great as some meats are a small portion satisfies me and I think it is because it is all I have ever allowed myself and my body is accustomed to that!

      Great ideas! ^ Almost spring... we got to fit into those tight jeans!!!

    • mckbirdbks profile image

      mckbirdbks 3 years ago from Emerald Wells, Just off the crossroads,Texas

      Well, this is going to be tough. So, do you think I should move my computer away from the fridge door?

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Jackie, Oh, yes, bread is a big one for me but your suggestion is very helpful! I use ground turkey sometimes in my spaghetti sauce and when my children were growing up and they never knew the difference. I love it meatless too. Guess it is good in my case that I love marinara sauce better than Alfredo sauce. Well, as far as my husband, the doctor told him no pasta or bread, not even the whole grain or wheat pasta or bread due to the pre-diabetes! That is tough but necessary I guess. A lot of these one can just cut out and be good to go. There are tons more ways each of us can change up to make better choices for sure. Yes, salt is so bad and I never add it to my food when cooking or otherwise as everything already has so much in it. You are on to something with the baked chips with low or no salt idea! Sounds like you already put a lot of thought into your diet. Have a great day. Hugs, Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear mckbirdbks,

      Thank you so much for reading! LOL, yes, I understand, as I am terrible about sitting at my kitchen table with my laptop! A lot of good that does me too. Well, maybe move it a bit further from the fridge door.

      Blessings,

      Faith Reaper

    • ocfireflies profile image

      ocfireflies 3 years ago from North Carolina

      Faith,

      What an excellent hub filled with excellent information and presented so professionally. I will definitely be trying out your ideas. I hope you are well. Hopefully, I am on my way back to being a regular on HP. Medical issues have slowed me down, but the treatments should be coming to an end soon. Have missed you!

      Best,

      Kim

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Kim, so great to see you! I sure have missed you and your great writing. I am sorry to hear about your medical issues but I hope they will soon be behind you. I am fine. I do hope some of these suggestions here are helpful. Hugs, Faith Reaper

    • ExpectGreatThings profile image

      ExpectGreatThings 3 years ago from Illinois

      I'm eating a very late lunch today and am starving! So I needed this encouragement today! Thank you for a timely and informative hub. And I hope your husband is appreciative of your support :) - Ginger

    • DeborahNeyens profile image

      Deborah Neyens 3 years ago from Iowa

      Great tips. Here's one more: instead of eating chips (or pretzels or whatever snack you choose) straight out of a bag, put them (your 10-15 is a good number) into a small bowl and put the rest of the bag away. Enjoy the bowl of chips until they are gone and you won't be tempted to eat more.

    • MartieCoetser profile image

      Martie Coetser 3 years ago from South Africa

      Well-needed tips, thank you Faith. I remember using a list of more healthy and less fattening replacements for everyday's meals and snacks while I was young and too aware of my figure. Nowadays a healthy body is far more important than a slender figure.

      25 no-brainer ways to cut calories are certainly useful for all who desire to cut 100 calories or more each day.

    • Sparklea profile image

      Sparklea 3 years ago from Upstate New York

      Well, dear Faith, you made me hungry! Wonderful hub filled with suggestions we all need. And every single one makes sense. You must have done some research, and there is not one person who reads this who will disagree with the facts you have presented.

      One thing that helps me is that I never snack between meals and I don't put a thing in my mouth after 6:30 pm...or sooner, depending on what time we eat. And I walk every morning. My biggest weaknesses are desserts and butter...I know better!

      Thank you for this wonderful encouraging write. Voted up, useful, interesting and awesome...love Sparklea :)PS: LOVE the accompanying pictures!

    • FlourishAnyway profile image

      FlourishAnyway 3 years ago from USA

      Oh, if I could only cut out soda I'd be a skinny minnie. (Dr. Pepper is my middle name and not the diet stuff either.) This was a super hub. Voted up +++ and pinning.

    • Victoria Lynn profile image

      Victoria Lynn 3 years ago from Arkansas, USA

      These are really practical tips. But I will still have to taste my food before I serve it to others to make sure it tastes good. Maybe I'll just taste it fewer times. LOL. Great hub! Many votes, including up!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello Ginger (ExpectGreatThings),

      So lovely to see you stopping by to read. Me too, on the late lunch! I guess I better reread my own hub LOL I am so thrilled this hub was an encouragement for you this day and I do hope it is helpful to others as well.

      Have a great day,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello DeborahNeyens,

      Thank you so much for reading. Yes, nine chips is equal to 100 calories, so your idea is a great one to prevent that temptation from taking over indeed! As the commercial states, "No one can eat just one" and how true is that, well, it is in my case at least. I am so glad you found these tips to be great ones.

      Have a great day,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Martie,

      So great to see you stopping by to read! Yes, a healthy body is far more important than a very slim one indeed. One must be careful though to keep a watch on the waistline, and not allow it to become half of one's height and then put oneself at risk for pre-diabetes or diabetes. That is a great reason to cut the calorie intake to shed a few pounds no doubt!

      I do hope these tips are useful in helping to cut calories each day.

      Have a great day,

      Faith Reaper

    • grand old lady profile image

      Mona Sabalones Gonzalez 3 years ago from Philippines

      Recently we started eating healthier food. The funny thing is, it didn't leave me as hungry as before and I didn't crave midnight snacks. Unfortunately, my sister just arrived from the US with four HUGE chocolate bars which has temporarily set me back. The key word is temporary.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Sparklea,

      I am so glad to see you here reading! Yes, well, my husband's doctor provided a lot of good information when we found out that my husband was pre-diabetic, and ever since then we are learning more and more as we go along. Wow, sounds like you are very discipliend already and on the right path to healthy eating and living!

      I appreciate the vote up and more.

      Have a great day dear friend,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      I hear you, dear Flourish! I, too, love Dr. Pepper and when there is no diet Dr. Pepper available, I go on and get the good stuff! However, after realizing that my one Dr. Pepper each day at lunch adds up to 15 pounds a year, I think I might be able to curb it a little on the Dr. Pepper. It is hard, but necessary. I am so glad you thought this to be a super hub. Thank you for the vote up and more and pin!

      Have a great day,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Victoria Lynn,

      So nice to see you stopping by to read! These substitutions are practical enough, I do believe too. Yes, who wants to serve food that is not just right to others! Well, maybe less tasting while cooking will do the trick, hopefully. It is amazing that just by tasting our food while cooking it, we can actually wind up consuming more calories than eating the meal!

      I am glad you thought this to be a great hub and I truly appreciate the many votes and up!

      Have a great day,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello grand old lady,

      Wow, that is awesome and so true, for we can eat more healthy foods and feel not as hungry! Yes, those cravings are terrible, but I am so glad to know your cravings are less than before. I hear you on the chocolate, for if I have it in my house, then I will eat it no matter what. If it is there, I will consume it! Well, we all have our moments, and that is fine, so long as we get back on track right away. I think it is okay to actually treat ourselves every now and then, so that we do not get to feeling as though we are depriving ourselves.

      Enjoy your chocolate, temporarily!

      Faith Reaper

    • Dee aka Nonna profile image

      Dee aka Nonna 3 years ago

      When you say no brainer....you are so correct. These would be so easy to do...wish I'd thought of it long ago. Thanks for an excellent hub, filled with excellent tips.

    • profile image

      ignugent17 3 years ago

      Very useful hub. I am not sure I can follow but I would try. :-)

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dee aka Nonna, Yes, me too! When it comes to our nutrition it really is a matter of common sense. I am glad you thought this hub to be excellent with excellent tips! Blessings, Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear ignugent, I am so glad to see you here reading and I am glad you found this hub to be very useful! Oh, it only takes one of these substitutes a day to decrease your calorie intake by 100 calories a day. So whatever you may have on hand and about to eat it just think if there is a better choice you can make at that moment. Blessings, Faith Reaper

    • MsDora profile image

      Dora Isaac Weithers 3 years ago from The Caribbean

      Thank you for these very practical suggestions. Your no-brainer list is very helpful. Voted Up!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Thank you so much MsDora! I am glad it is very helpful. I appreciate the vote up too. Blessings, Faith Reaper

    • Ruby H Rose profile image

      Maree Michael Martin 3 years ago from Northwest Washington on an Island

      What a great reminder. Love the list. Makes it easier to accomplish having something to go by. Simple little changes like this seem to work better in the long run.

      Drinking water first thing in the morning is helping too.

    • tobusiness profile image

      Jo Alexis-Hagues 3 years ago from Bedfordshire, U.K

      Hi Faith, brilliant ideas, great hub! But what do I replace my chocolate with, blueberries are ok but they don't quite hit the spot., maybe I should reduce my consumption by half. ;)

      Seriously, I can certainly make use of these ideas. My best to you.

      Nice work!

    • AliciaC profile image

      Linda Crampton 3 years ago from British Columbia, Canada

      You have some great ideas for cutting 100 calories a day from the diet, Faith! This is a very useful hub. I'll share it so that other people can benefit from it!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello Ruby H Rose,

      So nice to meet you and thank you so much for reading! Yes, and making only one change on the list a day is necessary to cut the 100 calories, but more is always good no doubt. Oh, yes, a whole lot of water is a necessity for sure!

      Have a great night,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Jo (tobusiness),

      That is certainly a dilemma about the chocolate, and I have the same issue LOL Hmm, I think as long as we maybe do more on the list, then our must have chocolate will be just fine! That is my story and I am sticking with it. Dark chocolate is actually healthy for one. I love it all though ...

      Seriously, thank you so much for reading. You're the best!

      Enjoy your night and chocolate of course! We only live once, but maybe not for too long ... hmm

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Alicia,

      I am so glad you found this hub to be useful and I really appreciate you sharing it! You are one awesome friend and writer. I hope many read your fascinating hubs. You are brilliant no doubt.

      Have a great night,

      Faith Reaper

    • Frank Atanacio profile image

      Frank Atanacio 3 years ago from Shelton

      First..really? Substitute two slices of cheese pizza for two slices of pepperoni pizza.. Ill do it!!!!! Thank you finally for something useful LOL Thanks Faith :)

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      LOL, Frank, yes, just do it!!! Leave off the pepperoni and there goes 100 calories! I know, better yet, just forgo the pizza outright!

      Enjoy your substitutions : )

      Blessings,

      Faith Reaper

    • Tom Schumacher profile image

      Tom Schumacher 3 years ago from Huntington Beach, CA

      Interesting hub! I can see how this information definitely applies to more developed countries. Speaking from personal experience, however, counting calories is a tedious process but if diligently managed on a daily basis it can make a positive difference.

    • Hendrika profile image

      Hendrika 3 years ago from Pretoria, South Africa

      Thank you for an interesting article. I do not think any of the tips is something I do not know way back tucked away in my brain! Now you have got me thinking again about all those calories adding up before you know it.

    • profile image

      lovedoctor926 3 years ago

      Useful information. I'm definitely printing this out. I eat every 2 hrs but small portions. This is good to know. I could definitely do the 25 no-brainer since I do try to eat as healthy as possible. As far as pizza, which I love by the way, I prefer cheese over pepperoni, but I could make some changes. I don't eat pasta as I used to but I do get a craving every so often and when I do I go to Panera Bread. They make the best Mac & Cheese. I'll have the large portion for lunch and then just have a small meal for dinner. It's hard for me not to have that one coke for lunch. I need that little sugar rush, but I'll try my best not to or just opt for the smaller can which is only 90 calories. I don't really have a sweet tooth so I can save some calories there. And of course, I have those days where I go out and enjoy a nice juicy cheeseburger with fries. Then I go to the gym and burn it off. Voted up+ awesome, useful & informative.

    • DDE profile image

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Awesome tips here and a useful hub indeed. An informative hub with helpful ways to cut down on calories, well pointed out and I had no idea about the number, Snack on 10 – 15 baked potato chips instead of regular.

    • pstraubie48 profile image

      Patricia Scott 3 years ago from sunny Florida

      Thanks for sharing, Faith.

      It really is true....removing little things that we often do out of habit can make so much difference.

      Angels are on the way to you my friend. ps

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Tom,

      Yes, that is a good point. I really hate counting calories, and with these simple changes one really does not have to count them, but just know that by doing one of the suggestions, 100 calories are no longer in your diet as opposed if you had not chosen the substitution.

      These are pretty memorable ways to cut calories without having to think about it too hard.

      I appreciate you reading and commenting. Have a great day,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello Hendrika,

      So glad to see you stopping by to read. Yes, me too, and I think these are all so easy to remember and not really any that one has to think hard on to make the smart choices here. Just by doing one of the substitutions a day, one cuts 100 calories out of one's diet each day and better yet, one could very well cut even more calories if one has the opportunity to make more of the choices during a single day!

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      H Marlene,

      Well, it certainly sounds like you already have a healthy diet going on! As far as the pizza, I believe it is the pepperoni that adds the extra 100 calories, so just leave that off and calories are not added when you choose the cheese pizza. It is hard, as I love pepperoni pizza. However, in reality, I should really not eat pizza at all! LOL. Oh, now, mac-n-cheese is so good and hard to resist for sure. We love all pasta, and being my husband is pre-diabetic, the doctor told him no pasta at all or bread at all, and the doctor was pretty emphatic about it. These tips are really for everyone and what makes these so easy, as one really does not have to work hard to remember them. I hate counting calories, but with these, it is just about making the better choice and then wind up with 100 less calories added when one does make the better choice. Just by choosing one of these substitutions each day, one is subtracting 100 calories for that day. If you have the change to choose more than one during a single day, then that means another 100 less calories. Exercise is so important and if we just get going each day, it helps a lot in the overall health of our bodies. You are doing everything right, sounds like to me to take care of yourself and stay healthy and fit. These suggestions are just that, suggestions, as pre-diabetics and diabetics must follow a much more strict diet to be sure.

      I appreciate the vote up and more.

      Have a great day,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Devika,

      Thank you so much and I do hope these tips are useful, as they are so simple to remember and cut 100 calories a day from one's diet. Well, could be much more calories cut if one happens to have a chance to make more than one of these choices in a single day. Yes, baked is always better than fried for sure!

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Dear PS,

      So great to see you stopping by to read! Yes, it is amazing how such minor changes have a big impact for sure. I pray all is well with you and your family. You are in my thoughts and prayers always and I am sending Angels back to you.

      Hugs,

      Faith Reaper

    • tillsontitan profile image

      Mary Craig 3 years ago from New York

      I just went through that "D" word with my father-in-law (who passed in Oct.) but I will tell you I learned to read labels. One big switch we made for him that has filtered down to us is the use of whole grain pasta. One cup of whole grain pasta contains 174 calories while regular pasta contains 200 and has a slightly lower Glycemic Index. Just another little something to add to this wonderful hub that reminds us to watch our little somethings.

      Well done my friend and best of luck to hubby! We will keep you both in our prayers.

      Voted up, useful, and interesting.

    • suzettenaples profile image

      Suzette Walker 3 years ago from Taos, NM

      Faith: This is certainly an article I needed to read! LOL! This is great and your presentation is wonderful also. Being Italian I will never be able to give up pasta completely, but I have cut back on how often and how much I eat of it. I only make veggie lasagna these days. I eat much more veggies than I do potatoes and more salads and soup than I used to. Your suggestions are great and so easy to slip into our meals. Moderation, moderation, moderation! and portion size! LOL!

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Dear Mary, I am sorry about the loss of your father-in-law. Yes, when I do make pasta now I use the whole grain. It did take a bit of getting used to it. We have always used whole grain bread even back when our children were small and I do not even think they know what white bread is lol except for rolls. However, I do try to buy the whole grain ones too. Now as that my husband is pre-diabetic, the doctor will not even allow him to eat the whole grain pasta or bread! He has to cut all of that out of his diet. These suggestions here are really for all who want easy ways in which to cut 100 as calories each day without really having to think about it too hard, and not really geared to the strict diet of a diabetic for sure!

      I appreciate the vote up and more.

      Bless you dear lady.

      Hugs, Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi suzzette,

      I believe I must have Italian in me, for I have the hardes time not eating pasta! I just love it so much. I have switched to whole grain for the most part, but .... The doctor told my husband he had to cut out pasta and bread all the way out of his diet for good! Yikes, I know I could not do that, but I will try to support him by not making it so much and using the whole grain and eating smaller portions, which is hard too, when one loves something so much. Yes, everything in moderation is a good rule of thumb for sure.

      Have a great day dear friend,

      Faith Reaper

    • thebiologyofleah profile image

      thebiologyofleah 3 years ago from Massachusetts

      Your list of tips is great, a lot are easy fixes. Plus I think the approach of cutting out a little bit here and there instead of a full-on diet is a really sound method to becoming healthy in one's eating habits over time. It is often the drastic changes that don't stick.

      Your opening table on 100 calories in various junk food is eye-opening!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello thebiologyofleah,

      So nice to meet you! Thank you so much for reading and, yes, that blue table is truly a reality check of just how little of that junk is packed with tons of calories, i.e., the 2 1/2 tablespoons of ice cream and just 1/3 of a doughnut both have 100 calories!!! Yikes. I love doughnuts, but I will abstain! Just the other day, I had the pack of peanut M & Ms, so there you go, so bad. My eyes are open now for sure.

      Have a great weekend,

      Faith Reaper

    • Nadine May profile image

      Nadine May 3 years ago from Cape Town, Western Cape, South Africa

      What a great hub. Even since I count the weight watchers points from the handbook my daughter gave me years ago, I have no difficulty keeping a score on what goes through my month. Your suggestions are very good for people who need to lose a lot of weight.

    • Genna East profile image

      Genna East 3 years ago from Massachusetts, USA

      As soon as I saw this title, I flew into this hub to read with interest. Loved your tips. I notice that as I get older, it’s getting a bit more challenging to keep my weight down, even with exercise. I noticed, happily, that Sosh and I already do some of the things on your list. We also find that when we eat pizza (we eat chicken pizza although he is partial to sausage), we blot the surface with a paper towel which picks up the excess surface oils. Very helpful hub, dear Faith! Voted up and shared. :-)

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Nadine,

      So glad to see you here reading! Oh, yes, Weight Watchers is great to get one disciplined at watching those calories for sure. One of my sisters was on Weight Watchers a long time ago and she lost a ton of weight. Yes, these suggestions are good for those of us who need to lose a good bit of weight or those who want to keep their weight down by simply making a few better choices each day.

      Have a great weekend,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Dear Genna,

      Always so nice when you stop by to read! Yes, I understand completely as we get a bit older, it is getting harder and harder for sure! I remember when I was 25 and had a hard time keeping weight on, plus I am tall at 5' 8", which helps a bit. After age 25, it seems the metabolism slows down a great deal.

      That is an excellent idea to blot your pizza to remove excess grease! Thank you for sharing that great tip.

      I appreciate the vote up and share.

      Have a great weekend dear Genna,

      Faith Reaper

    • mylindaelliott profile image

      mylindaelliott 3 years ago from Louisiana

      Those are some great tips. I can do some of them.

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi mylindaelliott,

      Thank you so much for reading! Yes, there are a lot on here that are really so easy to do without much effort involved for sure.

      Have a great weekend,

      Faith Reaper

    • bravewarrior profile image

      Shauna L Bowling 3 years ago from Central Florida

      These are some great tips, Faith. Many of them I already practice but I certainly have room for improvement. Thanx for this very useful hub!

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Sha, Thank you so much for reading. Yes, these are all easy choices to remember pretty much. I know you are already on top of making wise choices for your health! Glad you found this hub useful. Have a great weekend, Faith Reaper

    • teaches12345 profile image

      Dianna Mendez 3 years ago

      It is amazing how fast calories do add up. I use a calorie count app on my phone to keep track and it helps. I love your suggestions on food choices, all very wise to follow. Blessings.

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi teaches,

      Yes, indeed, the calorie count app on your phone is an awesome way to keep track, especially being one always has one's phone! I appreciate you reading.

      Have a great weekend,

      Faith Reaper

    • schoolgirlforreal profile image

      schoolgirlforreal 3 years ago from USA

      Thanks Faith

      This is a great article! I've been eating things like walnuts lately more than chips so that helps!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Thank you so much for reading, schoolgirlforreal!

      Oh, yes, walnuts are way better than any kind of chips no doubt about it.

      Sounds like you are taking great steps for a healthy diet.

      Blessings,

      Faith Reaper

    • Mekenzie profile image

      Susan Ream 3 years ago from Michigan

      Hey Faith, It's amazing how little, of the wrong foods, it takes to equal 100 calories and how the faulty thinking "I little won't hurt" turns into too many calories very quickly.

      If we eat to live rather than live to eat our choices will lead to a healthy lifestyle meant to nourish the body not abuse it.

      Your 25 calorie cutting suggestions are very helpful. Great research on your part making a great tool for those of us who need to drop a few pounds. :)

      Hugs and Blessings!

      Mekenzie

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Mekenzie,

      So great to see you stopping by to read! Yes, it is truly amazing just how little of the wrong foods add up to 100 calories so fast. Oh, I love that and it is so true, we need to be mindful that we eat to live!

      Since my husband has had to change up his diet so much, we have learned a lot. Of course, his diet very strict, more so than what is on this list here.

      Hugs and Blessings to you too,

      Faith Reaper

    • VVanNess profile image

      Victoria Van Ness 3 years ago from Prescott Valley

      Very nice and very informative article! I would never have even considered a few of these suggestions. Thanks!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello VVanNess,

      Thank you so much for reading and so glad you found it informative. Oh, just a few minor changes or choices make a big difference no doubt!

      Have a great rest of the weekend,

      Faith Reaper

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      Great ideas to cut calories...love the cream sauce with 1% milk and flour!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Rebecca,

      Thank you so much for reading! Yes, although, it doesn't sound too creamy does it : )

      Blessings,

      Faith Reaper

    • Eiddwen profile image

      Eiddwen 3 years ago from Wales

      Just the one for me Faith and thanks for sharing.

      It may be the one to spur me on , thanks for sharing and enjoy your day.

      Eddy.

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hi Eddy, So nice to see you stopping by to read. We are snowed and iced in here in the deep south and it is not going to improve until Thursday at noon. So, I have just been able to get online. I am glad this may help to spur you on. I need to do what I write for sure and even morec serious than these suggestions! Blessings, Faith Reaper

    • Romeos Quill profile image

      Romeos Quill 3 years ago from Lincolnshire, England

      Hi Faith Reaper,

      " A moment on the lips, a lifetime on the hips "; isn't that what ' they ' used to say?

      A really useful article of your ' Twenty-five no-brainer ways to cut one-hundred calories per day ' for those who are confused as to where to start; a smaller plate really does work.

      It seems to be predominantly a western problem this excess eating leading to heart disease and diabetes etc... I think the Asians have it ' licked ' ( no pun intended :) with their no-nonsense and healthy approach to food; portions and cooking methods especially.

      Was reading a few days ago at how the post WWII life-expectancy age had rocketed for Japan, especially Okinawa, simply because of their diet, according to the research of that particular study. Moderation and education seem to be the keys. I can see the problem though if folk haven't got a lot of money, who tend to spend on things that are filling, and not always the best choice. When people get older or become more sedentary in lifestyle, they're bound to put on a bit of suet, but your informative, encouraging and useful Hub is a great way to fight the flab.

      Oh, I heard through the grapevine that you've been having a lot of snow in the ' Beautiful South '; I hope it's not too bad for you guys and that you have enough emergency supplies, just in case.

      Thank you, and hope you are well.

      With Warm Regards,

      R.Q.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Dear Romeos Q,

      Yes, the grapevine is right, we have been snowed and iced in since Tuesday morning. We should thaw out around noon today, then I will have to return to work. LOL Ironically, the other morning I opened my front porch to take a photo of the snow as it is so beautiful and still is covering the ground, being the temperature is only 9 degrees, but anyway, I did not realize our insulated dog house that happens to be shaped like an igloo had arrived and was sitting under our front porch but was covered in snow! LOL How ironic, in the deep south, to see an igloo shaped dog house covered in snow! LOL As soon as the temperature goes up above freezing, I shall make my way to work in the city. That black ice is what is so scary indeed. Well, I guess I can sing that song, but change the words a bit, "I'm dreaming of a white birthday." LOL

      As to your wonderful insights to the topic of this hub, yes, a lot of us Americans tend to be junk food junkies, as they say, and not exercise and hence, sadly, even now, with the young people and obesity is getting out of control.

      It will take a lot more than making one of these 100 calorie cut suggestions a day for many to lose the amount of weight some may need to lose. This list here is just pretty much an eye-opener as to how fast 100 calories add up for sure! Those who are diabetic or pre-diabetic must have a much more strict diet of course.

      Thank you for reading and adding your insight here. Now, I must make my way over to your side of HP Town, the exciting and non-boring side, to see what enjoyable read you have for us this day to warm us up a bit.

      Blessings,

      Faith Reaper

    • b. Malin profile image

      b. Malin 3 years ago

      Hi Faith, I think I just lost 10 pounds mentally from reading your Wonderful Hub. But kidding aside... It's so important for us to eat healthy and you've given us some Great pointers on how to do so. Change of habit is never easy, but the rewards are so satisfying!

      Voted UP & Useful.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi b. Malin,

      Hahaha You are always so fun and full of humor! I am so glad you were able to stop by and read, and I wish it would work like that ... read it and lose 10 pounds lol! I appreciate your wonderful comments and, yes, change is difficult at times, but for the best in the long run, hopefully.

      I do hope you and "Lover Man" have a lovely weekend down in the sunshine state!

      I appreciate the vote up and more.

      Blessings,

      Faith Reaper

    • CraftytotheCore profile image

      CraftytotheCore 3 years ago

      These are such great tips! Tonight we had a tossed salad with grilled steak. Because I'm gluten-free now, instead of croutons, we had carrot chips. Also, I love the corn starch tip.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Crafty,

      Sounds like you are already on the right path to being healthy and fit! Yes, carrot chips are a great substitution for croutons. I hope some of these tips are useful.

      Thank you for reading and have a lovely evening,

      Faith Reaper

    • Nell Rose profile image

      Nell Rose 3 years ago from England

      Great advice Faith, and yes I know all about those weighty heavy foods! lol! I have actually tried grilling everything now compared to frying, and I also have tried the one with getting away from the tv, but sadly that one no longer works! lol! but funnily enough I do try to think like a 'table' eater while watching tv, so always leave a little bit of food on the place, voted up and shared! nell

    • carter06 profile image

      Mary 3 years ago from Cronulla NSW

      Great ideas here Faith..and love that you've listed what a 100 calories can look like!! I reckon smaller portions & not tasting while cooking will work for me..U & Awesome..cheers

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Nell,

      Thank you so much for reading and I am glad you thought this to be great advice! Yes, we stopped frying a long time ago when my children were young. It makes a big difference! That TV one is really hard indeed, especially with it just being my husband and I most of the time, we just naturally gravitate towards the television. That is a good idea to leave a little bit on your plate.

      I appreciate the vote up and share!

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hello carter06,

      Thank you so much for reading! Yes, that is an eye-opener for sure, especially for me ... You know yourself and what will work, so go for it.

      I appreciate the vote up and more.

      Cheers,

      Faith Reaper

    • Vellur profile image

      Nithya Venkat 3 years ago from Dubai

      Great tips for cutting down 100 calories a day, thank you for sharing. I always keep reminding myself before I begin to go overboard eating - a moment on the lips a lifetime on the hips!!

    • starbright profile image

      Lucy Jones 3 years ago from Scandinavia

      Really great tips to keep in mind when the extra kilograms are too much to bear. Thanks for sharing.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello Dear Vellur,

      Thank you so much for reading. That is a good reminder to keep in one's mind for sure! Sounds like you have things under control.

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Hello starbright,

      I love your hubber name! Thank you so much for reading and I am glad you found these to be great tips.

      Have a lovely day,

      Faith Reaper

    • dghbrh profile image

      deergha 3 years ago from ...... a place beyond now and beyond here !!!

      Dear Faith,

      This is a very useful and interesting hub you have compiled here. Almost an eyeopener in truest of sense with such easy and simple way to cut down 100 calories which is very amazing in itself. You have done a thorough research on the topic in hand which is very evident. Well job done my friend. As the modern lifestyle is full with health complicacies we need more this type of health awareness hubs so that we can prevent the diseases as much possible with little control and change of habit for a better life. Thanks for sharing. Shared and votes all up way

      God bless you dear

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Aw, thank you so much dear friend for reading and leaving such wonderful comments here to add much to the subject of this hub! You're the best.

      So great to see you here this night. I hope all is well with you and yours.

      Thank you so much for sharing and all the votes up.

      God bless you too dear one,

      Faith Reaper

    • aviannovice profile image

      Deb Hirt 3 years ago from Stillwater, OK

      These are all pretty simple and don't require a lot of effort. Since I am pretty much vegetarian now, it is a real chore to keep the weight ON.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Awesome Dear Deb!

      That is great. Hmmm, I may have to go that route too, especially if the weight is hard to keep ON!!! Wow, I remember those days, but I was 25 then. LOL

      Thank you for reading and sharing with us.

      Have a great weekend and I hope you get more really great shots up at Boomer Lake,

      Faith Reaper

    • Ryem profile image

      Ryem 3 years ago from Maryland

      Faith, your tips are really helpful. Thank you for sharing!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hi Ryem,

      So great to see you stopping by to read! I am glad these tips are helpful.

      Blessings,

      Faith Reaper

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      I filed the forms, but if they just linked it with those clicking on it and it comes back to my page, then that would not be a problem. But if they copied and put their own name, then it would be a problem.

      Thank you.

    • Jackie Lynnley profile image

      Jackie Lynnley 3 years ago from The Beautiful South

      Came to share this and saw that pizza, I wanted to pick one up today so bad and now this hub makes me wish I had. Hey you only get old and can have anything you want once! There is a pill for whatever bad it does, right? You think I should go on to bed? I think I have a pill for that....lol

      OK.......

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      LOL, thank you for sharing! I know, we picked up one the other night, just with veggies though, so we left off the 100 calorie pepperonis! haha, yes, good night sweet friend, I think I will go to bed to on that note.

      Hugs

    • Better Yourself profile image

      Better Yourself 3 years ago from North Carolina

      Great hub, and very helpful and easy tips! Thanks for sharing!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Thank you so much for reading, Better Yourself. Yes, very easy substitutions make 100 calories of a difference.

      Have a great evening,

      Faith Reaper

    • profile image

      ignugent17 3 years ago

      Wow great tips! I will try not putting everything on the table and make a trip to the counter to get a second portion. Thanks again.

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello ignugent,

      Always so nice to see you stopping by to read! I am so glad you like the tips here. Yes, I leave all mine on the stove, so one has to actually get up and get seconds ... but that has not stopped me in the past LOL.

      Blessings,

      Faith Reaper

    • passionate77 profile image

      passionate77 3 years ago

      excellent and wonderful, so great post with really so helpful and easy to follow tips and tricks that are so beneficial for our overall wellbeing and total health besides just weight loss. blessings!

    • Faith Reaper profile image
      Author

      Faith Reaper 3 years ago from southern USA

      Hello passionate77,

      Thank you so much for reading. Yes, very easy substitutions here no doubt. I appreciate the generous comments.

      Enjoy your weekend.

      Blessings,

      Faith Reaper

    • truthfornow profile image

      truthfornow 3 years ago from New Orleans, LA

      Just catching up on my readings here . . . nice one. These are some great tips. I think you are right about portions too. That is why people shouldn't go out to eat so much. The portions are absolutely huge. And eating while watching television can become such an addictive habit. You don't even realize how much you are eating.

    • Faith Reaper profile image
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      Faith Reaper 3 years ago from southern USA

      Thank you so much, truthfornow, for stopping by to read. Yes, those portions will get us every time. For a long time, my husband and I (after the children were grown) would watch television while we ate, and it is such an addictive habit for sure. So true, you do not even realize the amount of food you are consuming while looking at the tube!

      I appreciate your great comments which add much to the topic of this hub.

      Blessings

    • Torrs13 profile image

      Tori Canonge 2 years ago from California

      I really enjoyed reading this hub because you gave alternatives that we can all try. I think that sometimes we crave things and that can be difficult, but it is well worth it in the end. I have found that eating things in moderation and allowing myself a cheat meal here and there keeps me on track so that I'm not overeating like crazy. Thanks for the great tips!

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hello Torr13,

      So nice to meet you. I am glad you enjoyed reading this hub. Yes, moderation is the key for sure!

      I appreciate your comments.

      Hope you are enjoying a lovely Sunday.

    • RachaelOhalloran profile image

      Rachael O'Halloran 2 years ago from United States

      I've never really had a weight problem but my daughter in law does. She swears by serving size, not eating past 8pm and absolutely nothing with high fructose corn syrup. You have some very good suggestions and substitutions. Voted up, interesting and useful.

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi Rachael,

      Thank you so much for reading. Yes, these are simple substitutions and one may be even better off by just abstaining from some of these entirely : )

      I appreciate the vote up and more

      Blessings

    • joedolphin88 profile image

      Joe 2 years ago from north miami FL

      Awesome substitutions, truly informative and article with simple solutions.

    • B. Leekley profile image

      Brian Leekley 2 years ago from Kalamazoo, Michigan, USA

      Up, Useful and Interesting. Those are good substituting suggestions, and they inspire one to think of more ideas.

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi joedolphin88,

      I am so sorry I missed your wonderful comment from six weeks ago! I apologize.

      Thank you so much for reading and I am glad you found this article informative with simple solutions.

      I appreciate you.

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hello B. Leekley,

      So nice to meet you. I appreciate the vote up and more. That would be so wonderful it this may possibly inspire one to think of more ideas, as I know there are so many more restrictive diets, especially for those with diabetes. These are very simple substitutions indeed and if we are serious about our diets, we should do away with some of these altogether.

      Have a great weekend

    • ologsinquito profile image

      ologsinquito 2 years ago from USA

      Cutting calories is very important if you are overweight. As my Dad is fond of saying, "People need to learn how to eat."

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi ologsinquito, your Dad is a wise man no doubt. Thank you for stopping by to read this day. Have a great rest of the weekend.

    • profile image

      ElleBee 2 years ago

      I may need to try some of these - I love that you did it focused on easy solutions instead of big "rules" or something. You make it sound doable!

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hello ElleBee,

      Thank you for stopping to read. Yes, these are certainly doable and very easy substitutions.

      Blessings

    • VioletteRose profile image

      VioletteRose 2 years ago from Chicago

      I love the idea of using baked chips instead of fried ones. I learnt how to bake potato chips, sweet potato fries and apple fries. They are so tasty, and better for health. You have shared some really great ways to reduce the calories every day. Thanks so much!

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi VioletteRose,

      Thank you so much for stopping by to read. Oh, yes, and I am one who loves chips, and the baked chips are really satisfying, at least to me. I think it is a matter of hearing the crunch sound, which my mind for some reason is satisfied at hearing the sound of the crunch.

      I appreciate your insightful comments.

      Blessings

    • MarleneB profile image

      Marlene Bertrand 2 years ago from Northern California, USA

      Oh if I'm going to be honest, I have to admit that I do almost all the things that are noted as "no-no's." I like all of your tips, especially the tip about the protein size being the size of a deck of cards. I have some serious adjustments to do. Thank you so much for such valuable information.

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi Marlene,

      Yes, it is a daily challenge for me too! We just have to have a mindset to actually have a lifestyle change in our bad habits of what we put into our mouths for sure, and some of these are not really so great either.

      I appreciate you stopping by to read.

      God bless.

    • Sunshine625 profile image

      Linda Bilyeu 2 years ago from Orlando, FL

      Excellent and very informative article! I've found cutting back on calories isn't that difficult...on days when I'm a little naughty I just take an work out a bit longer or take an extra walk. I'm not one to sit still for longer than 10-15 minutes at a time so it works for me. Fabulous hub! :)

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi Linda (Sunshine),

      Thank you so much for stopping by my side of HP Town. Yes, if we can't allow ourselves to be naughty every now and then, then that is when we fall off the wagon big time ... so to speak. But when we allow ourselves a little treat every now and then, we can then get back at it the next day or do a little work out as you state. I do not see you as a couch potato type of woman.

      I appreciate the "fabulous"!

    • tillsontitan profile image

      Mary Craig 2 years ago from New York

      These are simply great ideas that are so easy to do. We are creatures of habit and sometimes those habits are hard to break. Starting small though, can certainly add up.

      Voted up, useful, and interesting.

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi Mary,

      Oh, yes, habits are hard to break no doubt. It is really a matter of a lifestyle change, and I know this night after a long day, I did not fair well ... Tomorrow is another day.

      I always appreciate your visits, vote up and more

      Blessings

    • no body profile image

      Robert E Smith 2 years ago from Rochester, New York

      Facts very good to know! Diabetes runs in my family and in my wife's family. More so in hers because people of color, African-Americans have a greater tendency to diabetes. My wife had weight loss surgery a little over a year ago. I made up my mind to make changes in my life accordingly. She has to eat mostly protein and just little bits at a time. I too am eating mostly protein with fruits and veggies. I have lost a bit in the last year. Her having surgery is the best thing that ever happened to ME. Voted up and useful. Bob.

    • Shyron E Shenko profile image

      Shyron E Shenko 2 years ago from Texas

      Theresa, I love your tips and this is easy to give up those fattening things cause I don't like most of them. I like the substitutes instead of the original (i.e. croutons I don't care for and I love celery) that is what I had for supper celery and lettuce and tomatoes.

      But I will watch carefully and try to cut calories.

      Voted-up UABI and shared.

      Blessings Dear Theresa

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi there, no body,

      My apologies for missing your comment here from three weeks ago! Seems I have been missing some here of late for some reason.

      Oh, one truly has to follow a very strict diet having diabetes. These suggestions here are just about cutting calories by making slight substitutions and in no way are meant for those who are diabetic.

      I wish you and your wife the best of health and that making the necessary life changes in diet will help with the diabetes.

      Protein and lots of veggies are so important.

      I appreciate the vote up and more.

      Blessings to you and your wife always

    • techygran profile image

      Cynthia 2 years ago from Vancouver Island, Canada

      Hi Faith... nothing much to argue with in this hub! I should print it up and stick it on my fridge, on my computer, and on my stove... places where I definitely go against the wisdom above! Voted up, shared, and pinned! ~Cynthia

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi Dear Shyron,

      Wow, that is wonderful and you have great discipline in your diet already, which is a lot better than any of these suggestions here. You certainly do not need to cut any calories if you are already doing so well in your daily diet.

      You look fabulous, by the way!

      Thank you so much for the vote up and more and share, you are so kind.

      Blessings to you to dear Shyron.

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi Cynthia (techygran),

      Me too ...I need to have this right in front of me to be mindful to make wiser choices myself!

      I appreciate you reading and voting up, pinning and sharing.

      Have a wonderful week ahead and here's to all of us making better and healthier choices each day.

      Blessings

    • PegCole17 profile image

      Peg Cole 2 years ago from Dallas, Texas

      These are really useful tips to avoiding some of the excess calories we consume idly. When we first found out that the hubby was diabetic, I remember reading every can and list of ingredients on packaging at the store as we shopped. It is absolutely amazing the amount of added sugar that goes into even veggies.

      You're right about the croissants being higher in calories than bread. Small choices such as those substitutions can really add up. And I like your comparison of a properly sized protein to that of a deck of cards.

    • profile image

      Rayne123 2 years ago

      Great hubs, great tips and I really need to try this.

      Thank you

      Laurie

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Hi Peg,

      Yes, it is amazing just how much sugar is added to just about everything!

      I do, however, love my croissants ...

      Of course these tips are not appropriate substitutions for diabetics as they require such a strict diet. This hub just shows how making small changes in one's diet can actually make a big difference overtime.

      Yes, that deck of cards is my problem as far as portion. It does help to picture a deck of cards in one's mind though.

      Blessings always, lovely woman

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Hi Rayne,

      So nice to see you stopping by my side of HP Town this lovely day!

      You will be surprised at just how much making these small changes to one's diet can make a huge difference over the long run.

      Blessings and peace always

    • Jo_Goldsmith11 profile image

      Jo_Goldsmith11 2 years ago

      Hello Faith!

      I wanted to finally leave a comment this time around. I found this back a few months ago. I used some of the great advice listed, and I am happy to report it worked! I was able to lose the 10 pounds I was needing to lose. And it was interesting to do. I learned that if we are careful of not just what we eat, but the amount. We can really maintain or improve our health. :-) This is a great and useful write. Cheers! Thank you for your wisdom and caring enough to share something so many who (like me) need some help with where to start, when trying to lose a little bit of those extra pounds! ((((((((( Faith)))))))))))

      Shared, and Up ++++ once again. :-)

    • Faith Reaper profile image
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      Faith Reaper 2 years ago from southern USA

      Wow, Jo!!! Thank you so much for sharing about your success in losing those ten unwanted pounds. Yes, the portion does make a huge difference. You have inspired me with your wonderful news to get back on track myself being I have wandered since Christmas. You are so kind to share and vote up and more once again. (((HUGS)))

    • Jo_Goldsmith11 profile image

      Jo_Goldsmith11 2 years ago

      Faith,

      Because of this article, the best thing is, I was able to be sure to stick with it through the holidays. I still would like to lose at least another 8 pounds. Then I will truly feel better. I have incorporated exercise since the New Year to go along with this new way of eating. :-)

      Cheering you on for your New Year goals!

    • Faith Reaper profile image
      Author

      Faith Reaper 2 years ago from southern USA

      Thanks, Jo! I am glad this article was helpful. I guess I need to reread my own article hahaha. Yes, you can't beat the combination of exercise and eating well for better health and feeling better for life.

      I appreciate you cheering me on!

      Blessings always

    • AudreyHowitt profile image

      Audrey Howitt 21 months ago from California

      I needed to read this today--I am on a mission to lose some weight!

    • PegCole17 profile image

      Peg Cole 19 months ago from Dallas, Texas

      Came back to review and watch the Dr. Oz video. Your ideas for substitutions really are great and you're right about cutting out just few excess calories every day. It really adds up.

    • Faith Reaper profile image
      Author

      Faith Reaper 19 months ago from southern USA

      Hi Audrey,

      I need to reread my own article! : ( ...I better get on that same mission real quick myself.

      Blessings

    • Faith Reaper profile image
      Author

      Faith Reaper 19 months ago from southern USA

      Hi Peg,

      Glad to see you here once again. I need to review my own article it seems ... I've been putting on some weight. Yes, every little bit each day can add up fast and before you know it, they're there!

      Blessings always

    • annart profile image

      Ann Carr 19 months ago from SW England

      Great suggestions here, though I don't eat half the things on your list anyway! I find that the wine is the killer, even though we only indulge at weekends. I also find that lack of exercise makes a huge difference. We go out for at least half an hour's walk every day, even if it's just to the shops and back but I used to play tennis and badminton. Since I finished work (where I ran tennis and badminton clubs after school) I haven't played at all. I miss it and am in the process of find a club where I can back into my stride, literally! It boosts the spirits as well as the circulation.

      I'll let you know how I get on!

      Ann

    • Faith Reaper profile image
      Author

      Faith Reaper 19 months ago from southern USA

      Hi Ann, sounds like you are in control of watching those calories and, yes, if one just stays away from these foods altogether that is best! Walking each day is a low impact and great exercise for one's heart. I certainly need to get back to a healthier lifestyle. It is always nice when you are able to stop by my side of HP Town. I have been missing in action from HP and so I look forward to catching reading. Blessings

    • annart profile image

      Ann Carr 19 months ago from SW England

      I was missing reading your hubs, that's why I popped over to choose something of yours. Hope life is treating you well.

      Hugs to you.

      Ann

    • Faith Reaper profile image
      Author

      Faith Reaper 19 months ago from southern USA

      Hello Again Dear Ann,

      You're the best to check in on me. Believe it or not, I have plenty of hubs in the works, but just have to find the time to put the finishing touches on them to make them suitable for publishing. I am to the point of wanting not to publish just for the sake of publishing something, but I want to publish something really good, hopefully, when the time comes.

      I see I made a typo in leaving out a word in my previous comment "catching" as I mean to say "catching up" ...oh well, edit bot will arrive again.

      I am glad to know I am missed.

      Blessings always

    • Faith Reaper profile image
      Author

      Faith Reaper 19 months ago from southern USA

      Hello Again Dear Ann,

      You're the best to check in on me. Believe it or not, I have plenty of hubs in the works, but just have to find the time to put the finishing touches on them to make them suitable for publishing. I am to the point of wanting not to publish just for the sake of publishing something, but I want to publish something really good, hopefully, when the time comes.

      I see I made a typo in leaving out a word in my previous comment "catching" as I mean to say "catching up" ...oh well, edit bot will arrive again.

      I am glad to know I am missed.

      Blessings alw

    • annart profile image

      Ann Carr 19 months ago from SW England

      Blow the editbot! None of us is perfect so they can police us if they like, but to me it's ridiculous.

      Of course you're missed and I'm sure your next published hub will be of the highest standard as usual. Looking forward to reading it.

      Ann

    • profile image

      teaches12345 8 months ago

      I stopped in again to refresh myself on the great tips on your post. I see some I have forgotten. Thanks again for the valuable information, Faith.

    • Faith Reaper profile image
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      Faith Reaper 8 months ago from southern USA

      Hi teaches,

      Thanks for the return visit here. I had forgotten this one went to the niche site. Yes, I've forgotten a lot myself, so it is good you dug this one up again!

      Blessings

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Hi Ann,

      Hahaha ...so are too funny. I'm sorry I didn't see your return comment to me back 10 months ago!

      You are so kind.

      Hugs

    • bravewarrior profile image

      Shauna L Bowling 8 months ago from Central Florida

      Congratulations on winning the 2016 Hubbie Award for the CalorieBee category, Faith! Sweet!!

    • cam8510 profile image

      Chris Mills 8 months ago from St. Louis, MO until the end of June, 2017

      Congratulations, Faith. This is most definitely a worthy winner of a Hubbie Award, and you are a winning Hubber.

    • mckbirdbks profile image

      mckbirdbks 8 months ago from Emerald Wells, Just off the crossroads,Texas

      Best Hub on CalorieBee - Congratulations. You have been duly voted as a winner. (We all knew that!!!!) High five.

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Thank you, Dear Sha! I saw your awesome hub won a Hubbie too! Sweet indeed ...

      Bless you

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Aw, that is so sweet, Dear Chris. Thank you so much for the sweet congrats! You are always a winning Hubber in my mind.

      Bless you and Hugs

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Thank you ...Haha Dear Mike, You always bring the smiles, you winner you! Your Hubbie Award for your amazing hub on LetterPile is certainly well-deserved.

      Hugs

    • profile image

      MsDora 8 months ago

      Congratulations on your well-deserved Best Hub on CalorieBee Award! Cheers!

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Thank you so much, MsDora, and congratulations to you too!

      Cheers!

    • marcoujor profile image

      Maria Jordan 8 months ago from Jeffersonville PA

      This is a deserving winner, dear Theresa - congratulations on your Hubbie award!

      Love you and hugs too, Maria

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Thank you, Maria,

      It feels a bit strange to win in this category for a hub this year, and I'm delighted so many thought enough of this hub to vote for it! What a surprise.

      Love you too, sweet friend

    • ChitrangadaSharan profile image

      Chitrangada Sharan 8 months ago from New Delhi, India

      Congratulations for the Hubbie award for this well presented hub! This is definitely well written with easy to follow tips and suggestions.

      Enjoy your well deserved win and stay blessed!

    • profile image

      Paula 8 months ago

      Theresa.....CONGRATULATIONS!! You go, girlfriend!!

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Hello ChitrangadaSharan,

      Thank you. I'm quite surprised to have this hub win under this niche site. I have the best followers and readers, including you! You are so kind.

      Blessings

    • Faith Reaper profile image
      Author

      Faith Reaper 8 months ago from southern USA

      Hi Paula,

      I appreciate your enthusiastic congrats. I will confess that I am stunned this hub was voted on enough to win a Hubble under this new niche site, especially being I only have a couple of hubs that have been moved to a niche site. I will just contribute it to the fact that I have the best followers and readers ever, like you!

      Peace

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