How to Cut 100 Calories a Day
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
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 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
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
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
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
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!
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If Your Waist Size Is Half Your Height, You Could Be Pre-Diabetic!
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.