Tips for cutting calories?

hi- look at my diary

I struggled with this at first also. What worked for me was replacement. I replaced a lot of things I ate often like chips with alternatives like crisp veggies. I replaced rice at dinner with broccoli. I replaced regular stick butter with margerine and cut back on how much of it I ate. Replaced cooking with oils with steaming. Replaced fried foods with baked. Replaced regular ice cream with frozen yogurts. I tried to do a "replacement" once a week (switch one regular food for something healthier). It's slow, but it worked very well for me.

They key is to replace things you like with things you also like. Don't force feed yourself foods you hate.

I find that replacing snacks with lower cal options works well. I used to have a serving of Wheat Thins for a snack (130 cal) and have now replaced that with an apple (80 cal). Another great snack is popcorn, which is very low in calories and is pretty filling. I also divide my meals in half and eat one half, then if I'm still hungry 30 minutes later, I eat the other half. I also like to fill up on Powerade Zero and water.

Good luck! I also was someone who thought I was eating good until I started keeping track. I was amazed that I was consuming so much on "good for you food". Non-fat milk - use to drink about 3 glasses a day (400 calories). Whole grain breads - a sandwich at lunch and two pieces with supper (4 pieces @ 120 calories - 480 calories) . Non-fat milk and whole grain bread alone was consuming most of my daily allotment.

I also found it important to commit to limiting myself to my calorie goal. It becomes easy to turn down a candy bar in exchange for a grilled salmon steak. Going with mustard in place of mayo on a sandwich allows me to have a snack later. Eating fresh strawberries in place of a piece of apple pie is not only healthier and tastes better, but it says me 300 calories.

My best tips: I discovered some salad dressing that I like and almost always have a salad to start my meal. It fills me up and I eat less of other items. Fresh veggies can't be beat. I love to grill them. Almost no calories, are filling, and they taste good. And my favorite: fruit. Fresh strawberries, kiwi, peaches, apples, mangoes, grapes, cantaloupe, watermelon, etc. The list is endless. Find what you like and keep it handy for snacking. Low cal and good for you.

Another thing - find activities that you enjoy that you do not associate with eating. Like nature - get some friend and go on walks (not only gets you away from food, but ts good exercise). How about playing games with friends or volunteering at events. Whatever you can do to get away from those areas you associate with food.

Also, get someone to help My wife is my aid. She knows when my will power is disappearing and gets me involved in something else (or just tells me to be good).

tyr new things.. I found I love oat meal.and can't stand soy milk but love almond and coconut milk. turkey sausage crumbles from Jimmy Dean. Try egg whites, I know I thought they would be tasteless until I tried them. etc

Eating out is the worst on calories! I can make a turkey melt at home for less than 400, with all the works, but restaurants are 800+ It looks like most of your choices are pretty decent. I think you'd see some difference with cutting your out to eats in half. If the office goes out every lunch, maybe skip a few, but over all I think you are doing great!