5 Ways to Cut Calories!

So the holidays have passed but you still cannot seem to cut down on your consumption! 



Here are 5 ways in which you can cut CALORIES today and take a small-change approach to your health in order to start off the year with a realistic and long-lasting healthy eating routine. 

1. Control over-tempting sensations (that have become habits)

- be aware of your trigger foods as they often trigger overeating, substitute with satisfying alternates
- plan ahead for parties, ex. eat a light protein-based snack before heading out
- find a balance with favorite foods, even healthy favorites; commit to enjoying and not overindulging
- be aware of overloading on breakfast starch, ex. cereal or a bagel
- be aware of overloading on protein at restaurants, start with a salad and eat plenty of vegetables, share your meal

2. Make simple substitutions/ wiser choices

- try plant-based protein sources like lentils or beans in lieu of meat every meal
- try a serving of whole grain crackers or rice cakes in lieu of sliced bread
- try fresh whole fruit in lieu of fruit juice
- try an 8 oz. serving of yogurt in lieu of a 1.5 oz. serving of cheese
- try fresh berries in lieu of dried fruit
- choose olive-oil based dressings over creamy mayo-based dressings
- choose grilled over fried
- choose whole grain over white
- choose fresh berries and whipped cream for dessert over cheesecake
- choose mustard over mayo as a condiment on sandwiches


Making simple substitutions like choosing calorie dense foods (fruits and vegetables) will keep you satisfied for longer than processed foods!

3. Eat smart at home

- serve meals on a small salad plate to avoid over-eating
- start with a salad or soup to control portions of main entree
- don't eat out of a bag or package, put it on a plate
- have only one helping of each food group besides vegetables
- freeze containers of left-overs in individual-sized containers for portion-controlled meals later on

4. Make smart swaps at restaurants

- swap out fries for veggies
- spice your tea or coffee with cinnamon to help stabilize blood sugar, good source of vitamin K and iron
- order appetizers/ salads as meals
- avoid over-sized portions of food and drinks (regular or even kiddie-size are large enough)
- go for tomato-based sauces over cream sauces
- choose thin crust v. deep-dish pizza
- choose miniature desserts v. full-size

5. Survive the buffet

- choose foods you truly enjoy, you do not have to sample everything
- fill up on veggies, fruit and greens with dressing on the side
- skip foods with a lot of sauce
- commit in advance to eating only one plate
- eat slowly and savor every bite
- drink water throughout the meal
- wear tighter-fitting clothing

If you need help making positive lifestyle changes v. finding the next best diet, breaking your goals down into small, actionable steps that you can work on one day at a time and making healthy living a HABIT, join BACK on TRACK! The next 6-week session starts on March 5th - enroll today www.livefitwithmichelle.com/back-on-track

Michelle GutierrezComment