How to Cut Calories from Your Diet

Cut back on your calorie intake and lose weight – it all sounds so simple! Unfortunately, however, it’s often the most difficult thing any of us try to do.

Using Substitutions, Supplements and Consumption Reduction to Assist You

It’s not that overweight individuals can’t make sacrifices in what they eat and even how much they eat. It’s more that trying to stay full and satisfied on a calorie-counting plan can be painful! You don’t know just how quickly 1,600 calories pile up until you actually start counting.

Seriously – that’s like a sandwich (on whole wheat, no less), an apple, an omelet and a handful of pecans for a snack. Even the skinniest, pickiest eaters enjoy more than that per day.


Diet shakes and other supplements are a great way to stay on track without exceeding your caloric count. Why? Well, you’ll find that fat really packs in the calories! Each gram of fat has 9 calories. Contrast this with protein and carbohydrates which each boast only 4 calories per gram. Foods high in fat deliver calories but are sometimes neither satisfying nor filling. They make it easy to blow past your daily caloric limit. A protein supplement shake made with a little non-fat milk can be a tasty snack rich in nutrients and low in calories.

With a supplemental shake in your arsenal, you’re not getting any fat. You’ll be getting mostly protein (which isn’t as calorie dense), and other essential nutrients. This means you can enjoy more “filler” without more fat or more calories. You’ll be fuller for longer, get way more vitamins and nutrients than simply picking through food, and you’ll assist any strength training work you are doing by promoting the growth of lean muscle.


Knowing how calorie-dense fat is, it’s important that you substitute for fat whenever possible. For instance: a low-fat mayo instead of a whole fat; no-fat milk instead of 2%; butter substitutes; sugar substitute; diet soda instead of regular soda (or better yet, no soda at all); and even talking the yolks out of your eggs and using only the whites – these are all fantastic ways to cut down tremendously on your calories without cutting back on your food.

Consumption Reduction

You can use every tip in the world, but they’re all pointless if you’re not able to control your portion size. A common error dieters make is choosing all of the right foods to eat but then simply eating too many of them. From a strictly caloric-intake standpoint (not nutritional standpoint), it would be better to eat a slice of pizza and a piece of cake today and nothing else than it would be to stuff your face on cold cuts, brown rice, yogurt, strawberries, almonds, tuna, and cottage cheese from sun-up to sun-down. So just because you are choosing the right foods doesn't mean that your work is done. If you can’t eat less food, then you can’t lose weight!

Tricks to Stay On-Track with Low-Cal Dieting

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