Many people struggle with their weight and want to lose their calories. For weight loss you should consumeless calories. There are 3500 calories in 1 pound of fat. If you cut 500 calories per day from your daily diet, you will lose one pound by the end of week.
Here are 7 ways to decrease your calories.
Drink water and zero calories beverages
Most people try to reduce their calorie by focusing only on food, but the another way to cut calories may be to change what you drink. So cut your calories by changing drinking habir. Drink plenty of water minimum 8-10 glass water per day and you can opt zero-calorie beverages and also avoid sodas, sweetened teas, blended coffee drinks, and sugary sports drinks, because they can increase calories.
You can also change your drinking habit like drink 1 cup of diet soda instead of 1 cup of regular soda you can Save up to 97 calories. Drink two 12-oz light beers this weekend instead of two regular beers and save 100 calories.
Avoid Fried Food
Instead of fried food you should eat baked food, this will help you to reduce calories easily. Fried food is loaded with calories and fat. Comapre fried food with baked food such as large French fries (420 calories, 20g fat) vs. large baked potato (278 calories, 0.4g fat, so move on to baked food.If you going to stir-frying, then use one tablespoon of oil (120 calories) in a nonstick wok rather than two tablespoons of oil (240 calories) in a plain steel wok.
If you are going out for dinner get an order of fries (210 calories) instead of "super-sizing" (540 calories), or eat a baked sweet potato (136 calories).
Do some changes in your breakfast
For that eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal and save 97 calories, you can also alter your breakfast by eating one 85-gram corn muffin (258calories), have one 60-gram buttermilk waffle with one teaspoon of pure maple syrup. Instead of juice you should eat fruit directly.
Top your cereal with low fat or fat-free milk instead of whole milk in your breakfast, you will reduce calories upto 60. And also choose reduced-calorie margarine spread for toast rather than butter and cut calories upto 36. You should also keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.
What to Eat at Dinner
Have steamed or grilled vegetables rather than those sautéed in butter, chees or oil. Try lemon juice and herbs to flavor your vegetables. You can also use non-stick cooking spray. Use smaller plates rather than big such as going from a 12-inch plate to a 9-inch plate, you'll cut 500 calories without feeling deprived.
Instead of dipping chips in fat-packed sour cream you just try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans. At your dinner have a cocktail or dessert instead of both during the same eating occasion. And one more thing don't full your belly you should eat upto 80% , this habit also help to cut calories.
Beware at restaurant
You should opt less calorie food such as:
Order a skinless chicken breast instead of chicken with skin and save 102 calories.
Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice and save 96 calories.
Substitute a fat-free beef hot dog for a regular beef hot dog and save 104 calories.
Choose a slice of thin crust pizza over thick crust pizza and save 106 calories
Choose sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami and save 119 calories.
Instead of crispy fried chicken with skin, eat baked chicken with skin.
Add vegetable toppings to your pizza.
Have more Protein
According to a new study the high-protein, low-carb may help keep you from losing muscle along with fat and protein can help you shed unwanted calories and keep your belly full.
In a reasearch twenty-four overweight women ate 9 to 10 ounces of lean meat, three servings of low-fat dairy, and five servings of vegetables a day tha means double the protein and cut average half the carbs. Over 10 weeks, the women lost 16 pounds, So have more protein and cut more calories easily and that is found in beef, dairy, poultry, beans, soy, fish, and eggs. You should have seafood, this is very rich source of protein.
Have salad with your meal and eat more fruits
You should start your meal with salad and eat less during the rest of the meal, this says a recent study from Pennsylvania State University. Accordign to the researchers when the salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, and the women ate 10 percent fewer calories over the course of the day. So eat salad with your meal so that you will eat less calories in your meal.
This also help to reduce calories.
Eat fruits like oranges, grapefruit, strawberries, bananas, and grapes because they're loaded with vitamins and antioxidants, and they make great healthy and keeps you feeling satisfied longer and cut calories.