Tricks To Cut Calories, Gain Better Nutrition

HelenCDavis

Thanks for all of the great hints!! :flowerforyou:

I appreciate everyone taking time to tell what works for them - this is so helpful for all of us!!

Rebamae, thank you for the encouragement.

MelodyandBarbells

Thanks for all of the great hints!! :flowerforyou:

I appreciate everyone taking time to tell what works for them - this is so helpful for all of us!!

Rebamae, thank you for the encouragement.

I agree too, great thread.

We know the answer is to eat at a deficit, but ideas about day to day details and strategies do help!

HelenCDavis

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I agree too, great thread.

We know the answer is to eat at a deficit, but ideas about day to day details and strategies do help!
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Thank you JaneiR36

maracuya23

I find it helpful to set myself positive challenges. Three of the most helpful for me personally have been: aim for 3000-4000mg potassium/ day, any kind of treat should inclue a fruit or vegetable (peanut butter and apple, strawberries and chocolate, chips and salsa or guacamole, etc), and aim for 1g protein/ lb lean body mass. When I hit all three goals, I always feel great.

Ideabaker

I find it helpful to set myself positive challenges. Three of the most helpful for me personally have been: aim for 3000-4000mg potassium/ day, any kind of treat should inclue a fruit or vegetable (peanut butter and apple, strawberries and chocolate, chips and salsa or guacamole, etc), and aim for 1g protein/ lb lean body mass. When I hit all three goals, I always feel great.

^^

This. If I'm eating within my calorie allotment and hitting my macros (I especially watch protein and fiber), then it's all good!

FatJockSing

If I'm eating within my calorie allotment and hitting my macros then it's all good!

100% - I like to have a very INCLUSIVE approach to food - rather the the typical "diet" which tends to be an EXCLUSIVE approach. If I have a craving I generally go for it in moderation, and then adjust my remaining meals around that. your body does not care HOW you get the Macros and Calories - just that you get what it needs to function. I find if I LIKE what I am eating, I will stick to it. If I go on a time-specific food specific "diet" I cheat and give up. We are all on a journey to a goal. May as well make the JOURNEY enjoyable as that is where you will spend most of your time!

Incorporate foods you enjoy into your daily plans - and adjust aother meal to suit.

RaggedyPond

I really like this and you seem like a wonderful lady. Good luck to you.

Charlottesometimes23

I love the idea of cinnamon with roasted sweet potato. Will definitely give it a go.

When I'm hanging out for some gooey chocolate goodness, I make bean brownies. I drain and rinse a can of beans, refill the can with water and the rinsed beans, blend until smooth. I add the blended beans to a packet chocolate brownie mix. It has reduced calories and increased fibre and still tastes delish.

Rosyone

3. If, I buy a fast food burger, I only have the small burger, no fries and water or unsweetened tea.

I usually get a full sized burger and ask them to hold the mayonnaise. That's where lion's share of the condiment calories are, not in the ketchup.

5. I substitute more days of Ranch Dressing on my salad for a splash of balsamic vinegar.

I serve the dressing on the side, then dip the tines of my fork before each bite of the salad. That way I get the aroma and taste of the dressing with every bite of salad without having to slather everything with it.

10. I switched from salted butter to unsalted butter.

I often dispense with the butter entirely and substitute parmesan cheese. A half tablespoon of grated parmesan packs a lot of flavor for only 10 calories.

12. Milk is one of my favorite things. I keep myself from drinking it because I know I can drink a gallon a day. I certainly don't need all those calories and fat. I switched to skim milk, but was hesitant about drinking it.

I don't drink milk (never did) and switched to unsweetened almond or coconut milk for cereal and such a few years ago. Recently I discovered how to make sugar free instant pudding set up in these milk substitutes. Put a half cup of cottage cheese and a cup and a half of the nut milk in your blender, blend well, then add your pudding mix. It will set up just like whole milk at only 65 calories per serving, using unsweetened almond milk and full fat cottage cheese. That's how I've been satisfying my sweet tooth lately.

17. I sure would love a piece of cake right now. But, I don't want to go to the freezer and take out a piece to let it thaw. Out of sight, out of mind. I bake a cake, cut it into portions, wrap each piece individually, and put all the pieces into a freezer bag. It has saved me from eating most of the cake within a 2 day period.

You can freeze snack sized candy bars too. I still have chocolate that has been out of sight and out of mind in my freezer since I picked it up at half price the day after Halloween. The bars come out of the freezer rock hard and take longer to thaw than you'd expect.

18. Never add sugar to cereal or oatmeal.

I add a teaspoon of cinnamon or a tablespoon of peanut butter - or maybe some fruit. Oatmeal is good with unsweetened applesauce and is a great way to get rid of dead ripe bananas or peaches. Around Christmas I love it cooked with chopped fresh cranberries.

20. There is just nothing better for me than to have English muffins with grated Mexican cheese added to the top and let it get golden brown in the oven. I really love them for breakfast, I could eat them everyday! Since coming back to MFP I haven't had any. I will add them to one of my breakfast menus, but will only have a half.

I don't know about that one. An English muffin with an oz of full fat cheese is only about 230 calories, which would fit into my breakfast menu just fine. I'd probably add an egg and it would still fit. It may not be something you want to eat everyday, but an occasional indulgence in a full serving of one of your favorite foods can be very good for your general sense of well being. Scrimp on the stuff you don't really care about.

Sukebind15

Thanks, everyone, for your ideas and suggestions. I am de-lurking to contribute although I don't have much to add.
- I always have water on my natural muesli to moisten it as you never really taste the milk unless you have way too much of it.
- I have just decided to cut back on my weekend alcohol treats as it means I get lax and make bad choices that I end up not enjoying that much, regretting and feeling guilty about.
- that said, to have the occasional treat. It won't kill me and will help me keep on track over all. If I go to a friend's and she's made a cake especially, I will have a small slice.
- recognise when I need a day off from heavy (for me) exercise.
- I don't need salad dressing. A splash of vinegar will do but usually just including a selection of yummy flavours in the salad and seasoning with black pepper makes it taste nicer than oily dressings.
- I have swapped my homemade bread sandwiches for a salad. Those things were delicious but as it's hard to cut think slices from the loaves I was eating way too many carbs and bread calories.
- if I buy chocolate as a treat, I just buy a tiny one for children that costs a few pence even if the giant ones are on offer for just a pound. That way there is no temptation to eat the lot.

I think just being mindful really helps and thinking about this list has been useful even though it is not ground-breaking stuff!