How to Cut Calories Gradually

By  ,  Onlymyhealth editorial team
Oct 08, 2012

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Woman eat appleIn order to lose weight, having a well-balanced diet is a must. Of course you also need to exercise. The balance between intake of calories with diet and exercise need to be struck. For losing a pound every week, you need to cut 500 calories daily from your usual intake. If this seems too drastic for you to follow, know that there can be easy ways to reduce calories, i.e. ways in which you may not have to give up your favourite delicious foods. Simple ways of doing this are to have small servings of foods such as chips or cookies, and chewing them for a longer time so that it gets digested better.


Steps to Cut Down Your Calories

  1. Replace unhealthy snacks such as fried chips, candy and cookies with healthy snacks such as fruits and vegetables.
  2. Stick to water when craving for soda drinks or lattes arise. You consume hundreds of calories in 2 or 3 gulps of these drinks. To give taste to water, squeeze a lemon in it. Honey and lemon can also be taken with water in the morning.
  3. Prefer low calorie foods over high-calorie ones. Typical example is low calorie skimmed milk compared to high calorie full cream milk. The calorie count of skimmed milk is almost half that of full cream.
  4. Do not take unhealthy snacks to work. Your lunch should consist of healthy, nutritious foods. Apple slices, peanut butter sandwich, few almonds and one serving of apple juice make for a nutritious lunch.
  5. If you use smaller plates, it works in two ways to make you eat less. First, it makes you feel that your plate is full and secondly, you are able to cut back on portion sizes and thereby, calories.
  6. Say not to alcohol and smoking. Alcohol adds hundreds of calories and smoking has an adverse impact on the body’s normal functions.


Note: Not having enough calories may not be the best strategy for you. This is because you can be at risk of eating disorder. Not having enough calories can put your body in starvation mode, in which it conserves fat for producing energy. Advice from your doctor would be needed to know whether your body is suited for cutting calories as a way of losing weight. If it is, the course charted out above would be one of the best you can follow for implementing your plan of cutting down calories.


Read more articles on Weight loss



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  • priyanka08 Nov 2012

    hi iam 23 year old my height is 5.1 my tummy thies and my waist is more than the normal and my weight is 60 and i also want to lose my weight please give some tips which helps me bye

  • VARSHA RAO23 Oct 2012

    please give me tips to loose my extra fat from my thighs,hips and my waist

  • VARSHA RAO23 Oct 2012

    i just want to loose my extra fat from my waist and my thighs.....what should i do?please give me some tips.

  • dews dasgupta31 Aug 2012

    having age of 45 suffering from stomach fat . weight 75 kg. no other problems so far . being a teacher i hav to teach frm 6 a.m to 10am again frm 4p.m to 11 pm . advise me possible food chart and easy suppliment.

  • Priyanka 27 Aug 2012

    Here is what worked for me..If you eat heavy breakfast you feel hungry soon for lunch and eat more in start eating very very light breakfast. Start reducing food intake in steps instead of doing that in one go..

  • madhuchawla21 Aug 2012

    useful tips

  • RAYA10 Aug 2012

    I am 25 years old.height 5 ft 2.5 inch,my present weight is 70 kilos..too much fat in my abdomen n breast.i hav to teach students from 6-30 am to 9 am,then l go to school,from 5-30 to 9 pm again l have to teach students condition is not so good...suggest proper diet to reduce my weight..d diet should not be costly...

  • ajit jindal11 Nov 2011

    useful tips.only mention of avoiding soft drinks is omitted. thanks

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