More than 120 million Americans, or 64.5% of the adult population, are overweight, and almost 59 million, or 31%, are obese. Here are some ways to cut up to 100 calories.Maintaining a healthy weight depends on achieving energy balance. This is accomplished by balancing the amount of energy burned and food consumed in your day. To stop weight gain, most Americans need to do just two simple things.Add 2000 or more steps each day.
Eat 100 fewer calories daily. Small changes in the types of foods you eat and in the portion sizes you choose will quickly add up to 100 reduced calories, or even more! By walking an extra 2000 or more steps (equivalent to about 1 mile) and reducing 100 calories (equivalent to 1 pat of butter) each day you’ll see how easy it can be to achieve energy balance. Find ways to cut calories during your day with this list ofideas.Keep in mind that the older you get the fewer calories you may need. Also when your activity level decreases so will the need for the amount of calories consumed.
Give your day a healthy start with these breakfast tips. Select nonfat or 1% milk instead of whole milk. Use a small glass for your juice and a small bowl for your cerealSavor a bowl of bananas, berries, low-fat milk, and sugar substitute. Choose a light yogurt.Substitute no-sugar-added jelly or jam for the sugar-rich varieties. Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese. Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast. Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs. Try turkey sausage or Canadian bacon for less fat than regular sausage or bacon. Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat. Lighten up your omelet, frittata, or scrambled eggs by using 4 egg whites or 1/2 cup egg substitute. Trade regular butter for light whipped or low-calorie butter substitute.
Here are some tips for cutting calories at lunch and dinner. Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese.Prepare tuna or chicken salad with a smaller amount of fat-free or light mayonnaise. Grill your sandwich using nonstick cooking spray instead of butter. Stuff a pita pocket with more fresh vegetables, less meat and cheese. Pick water-packed tuna instead of tuna packed in oil. Wrap romaine and sprouts with smoked ham or turkey in a tortilla. Make your sandwich with light, whole-wheat bread. Try a veggie burger. Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size. Substitute low-fat or fat-free sour cream in recipes. Choose 1% cottage cheese. Skim the fat off soups, stews, and sauces before serving. Enjoy your salad without the croutons. Substitute 2 tablespoons reduced-calorie salad dressing for regular. Trim all fat from beef, pork, and chicken by removing the skin. Bake, broil, or grill chicken and fish rather than frying. Limit meat portions to 3-4 ounces (the size of a deck of cards). Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions. Turn a mixed green or spinach salad into a main dish by including blueberries, diced apples, or strawberries, almonds, and grilled chicken. Reduce your portion of cooked rice and pasta by half a cup. Grill portobello mushrooms as a main or side dish. Use 1 tablespoon less butter, margarine, or oil in your recipe. Try reduced fat cheese in casseroles and appetizers. Season steamed vegetables with fresh lemon and herbs instead of butter. Use vegetable cooking spray and nonstick cookware instead of butter, margarine, or oil when stovetop cooking. Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing. Leave 3-4 bites on your plate. Eat slowly to make your meal last and reduce your urge for second helpings.
