50 possible ways of cutting 100 calories a day
50 possible ways of cutting 100 calories a day
Reaching our weight loss goal needn’t be as difficult as it may seem. The secret to losing weight successfully is making small and progressive lifestyle changes until we develop completely new lifestyle habits and achieve our ideal weight.
Here are 50 painless ways to cut 100 or more calories a day:
- Use low-fat or non-fat milk throughout the day instead of full cream milk to save 30 – 80 calories per cup (250ml).
- Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
- Eat 2 poached eggs instead of 2 fried eggs.
- Snack on an orange and a banana instead of a chocolate bar.
- Replace thick sausages (110g raw weight) with thin sausages (70 gram raw weight) to save around 100 calories per sausage.
- Try a light meat pie instead of a regular pie of the same size to save around 100 calories (for example a Four’N Twenty light pie instead of a regular Four’N Twenty pie).
- Eat one less Tim Tam chocolate biscuit.
- Eat one half of a donut less.
- Eat a small muffin instead of large muffin.
- Use a sugar substitute and save around 100 calories for every 6 level teaspoons replaced.
- Eat 30 grams of chocolate instead of 50 grams.
- Eat a regular sized Cherry Ripe instead of a king sized Cherry Ripe.
- Eat a 30 gram packet of potato chips instead of a 50 gram pack.
- Drink diet Coke or Pepsi instead of regular Coke or Pepsi and save 100 calories per 250mls.
- Have one less whole milk Latte or Cappuccino.
- Have a medium sized fries at McDonalds instead of a large size.
- Have a regular Coke at McDonalds instead of a large sized Coke.
- Have two bites less of a Pizza Hut pizza. For each slice less save around 300 calories.
- Have one less stubby, can of beer or glass of wine.
- Share a cookie at Subway with a friend or don’t buy one at all with your sandwich.
- Use light mayonnaise and save around 100 calories for each tablespoon.
- Eat a slice of bread or two less (one slice of Tip Top Sunblest white bread – Toast size – equals around 80 calories).
- Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
- Thicken your cream sauce with low-fat milk and corn starch instead of a roux of butter and flour.
- Replace one large glass of fruit juice with a whole piece of fruit.
- Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
- Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
- Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
- Split an apple Danish with a friend rather than eat the entire thing.
- Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
- For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
- Cut back on sampling during cooking.
- At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
- Replace 3 tablespoons of strawberry topping on your ice cream with a handful of fresh strawberries.
- Pass on the second helping of mashed potatoes.
- Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
- Eat 2 meatballs instead of 4 with your spaghetti.
- Eat a turkey sandwich instead of a chicken salad sandwich.
- Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
- Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
- Order a sandwich with barbecued chicken instead of barbecued pork.
- Have a single scoop of ice cream instead of a double scoop.
- Eat 1 hot dog at the footy instead of 2.
- Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
- Remove all skin when eating chicken (the skin of one small drumstick has around 100 calories).
- Have two less chicken nuggets.
- Have one less Samosa.
- Have one less Pork satay skewer.
- Have a piece of grilled fish with your chips instead of fried.
- Have one less potato cake.
Conclusion
Reaching your weight loss goals needn’t be as difficult as it may seem from the outset. Successful long-term weight loss begins with making small lifestyle changes that you can live with, and then continuing to make other small changes until you develop completely new lifestyle habits and eventually achieve your ideal weight.
This article has shown you how to make some very small changes to your diet that you can build new habits around. Whether you want to lose 10 kilograms or 50 kilograms, the principles are the same, start slowly, build momentum as you get used to new habits and stick with it.
Now you have 50 new and painless ways to cut 100 calories a day from your diet and there are thousands of other ways if you are prepared to look for them.
Good luck and remember, you can do anything if you really want to.
Powerful Women Who Inspire…
Cynthia Parr
Cynthia stars in a documentary about her life called “By your side” due to be screened soon.
What is it that you do?
I work as a Palliative Care Physician at Royal North Shore and Greenwich Hospitals. My job is to improve the quality of life of people with terminal illnesses and relieve them of distressing physical, psychosocial or spiritual symptoms. I work with a team of doctors, nurses and allied health staff to achieve this and we also provide a support system for our patients’ families.
How long have you been doing this work?
I’ve been caring for the dying, predominantly cancer patients, for the last eleven years and before this a lot of my medical training was in cancer wards.
Who has been your inspiration?
Most people ask me if I get depressed at watching the people around me die on a daily basis. I would have to say that in spite of some very sad moments, there is so much that is positive in the way my patients and colleagues deal with adversity. I may see grief and sadness but I also see altruism, humour, bravery, stoicism, resilience, forgiveness, hope and love in the face of death and this restores my faith in all that is good about people. I would have to say that my patients are my driving force and my inspiration.
How do you relax?
It is very important to make sure that I recognize when I am burning out or need a break. I relax by debriefing with other colleagues about difficult cases, taking decent long holidays regularly and balancing work (which I do part-time) with play. I also foster friendships and make it a point to see my family regularly. Exercise is great for unwinding, especially at Northstar where I learnt how to detach myself from emotions, focus and live in the moment. Punching and kicking the pads helped too! Above all, I have the support of my husband to help me through trying times.
What does not change?
Happiness is a base line that we all would like to have as a constant in our lives. Yet it can be here one minute and gone the next. Why is that so?
Change is inevitable in all aspects of life, seasons come and go, life is constantly moving. Identification and attachment to all that exists can be a major source of suffering.
How do we overcome suffering?
Is it normal to suffer?
What does not change?
These are “thinking” questions, so test the ole grey matter this Friday morning and see what you can share…..look forward to hearing from you…
Andy
8 ways to improve and take control of your life
As we get close to our first Super Session Grading on 28th March, I thought that I would check in with you to see how your preparation is going. Have you registered yet? Have you made the commitment? Gradings are great for self improvement. As Northstar develops lifestyles and not fighters, use your grading preparation to hone all aspects of your life.
Between now and grading as well as getting physically fit, lets also overlay some of the mental and emotional qualities we practice at Northstar.
1. When some one pushes, move a side and let them pass. This takes strength of mind as your previous action would be to resist, make a point, or have a compulsive need to give your opinion. Just try to be still and quiet every now and then and see what happens.
2. Become aware of the space between you and others. An awareness of that space means that you can control it. Once you know about this space, you instantly become aware of how you move in others space. For the next couple of weeks, when the overpowering need to get your stuff done arises, just take time to think about how you may be intruding on others space.
3. Smile in conflict.
Quite often when we are training, pushing, shoving, sparring and practicing self defence, there is a real buzz in the dojo. There is talking, laughing and people are really connecting. Strange isn’t it really! Connect with the same lightness when you are going about your daily routines. Give life a lighter, simpler touch and try not to take yourself too seriously.
4. Practice Determination
The ability to go beyond your perceived barriers. The belief that you can succeed regardless of your current situation. Use the small wins in life to prepare you for the big challenges. Sometimes from the depths of despair and depression a tiny flicker of hope is enough to help you put one foot in front of the other. Challenge yourself constantly by facing your fears.
5. Acknowledge the support and caring of others by offering gratitude. Generosity of spirit strengthens your ability to forgive and opens your heart to receive. “What’s in it for me”, has no place here.
6. Keep your own counsel.
Own your thoughts, actions, plans and dreams. Only you know what they mean to you. If you are constantly swayed by the crowd, surprise yourself and others by starting to believe that your own uniqueness is special and worthy. This is how leadership is developed.
7. Accept change.
In fighting you have to adapt and move very quickly. The instant you get set in your ways you get hit. This is a great metaphor for living. If you are too set into believing your reality will never change, when it does change, there is incredible suffering.
8. Be fluid and supple and friendly with life. Make a decision from this day moment on, you will never be less than friendly towards yourself
* No more treating yourself like a slave.
* No more putting yourself down – ever.
* No more negative assumptions
* No more torment over past events that you cannot change.
* No more putting up with other peoples abuse or unkindness
* No more postponing doing what you love doing most.
Practice these simple life skills and see what happens. Your gift to me is to pass them on.
Andy Dickinson