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Ways To Cut Calories Without Feeling Deprived.

It's not Rocket Science. It's actually pretty simple. To maintain a healthy weight, the key is to burn all the calories per day that you consume. To lose weight, you must burn more than you take in. Obviously, the quality of your food will impact your overall health in time, but fat is stored energy and losing weight is simply a calories in, calories out equation. So, combined with a good exercise routine, dropping pounds or maintaining a healthy weight depends on monitoring your calorie intake. Here are some helpful tips:

The 80/20 Idea:

If depriving yourself of some of your favorite foods—horrible as they may be for you—is unthinkable, here’s an idea: make 80% of your daily calories healthy foods like whole grains, good fats, clean proteins, veggies and fruits and then allow 20% of those calories to come from some of your favorite treat foods. For example: I eat 1767 calories a day. So, 20% of that calorie allowance is 353 calories. Every day I get 353 calories of my favorite treat foods. It could be a chocolate, a glass of wine, or a small portion of fries with my burger. BUT I don’t have fries, wine, and chocolate on the same day! This way you don’t deprive yourself, but you don’t overdo it either.

Avoid The Large Bags.

Along the same lines as portion control, try not to buy large bags of chips, pretzels, nuts, dried fruit, whatever. It's hard to keep track of how many servings you’re mindlessly eating. Either buy snacks that come in single-serving bags or immediately portion out those munchies into individual snack bags or small bowls. NEVER EAT DIRECTLY FROM THE BAG!

Don’t Finish Your Plate.

When you go out to eat, even if the meal you choose sounds relatively healthy, you probably don’t know how much butter, oil, or dressing was added to make it taste “better.” When faced with the unknown, assume the worst. Split the meal in half. Eat one portion, and save or toss the rest.

Learn What 100 Calories Looks Like.

This may take some time to get used to, but by visualizing how many calories are in common foods and drinks, portion control will be that much easier. Here’s a quick rundown of foods that add up to 100 calories:

1 cookie
1 tablespoon of peanut butter
1 1/2 tablespoons of ranch salad dressing
4 ounces of white wine
8 ounces of beer

Make a list of foods you eat a lot, and get out that calculator (or do a quick Google search) to figure out what 100 calories worth of each food is, and if you are looking for a way to track your calories check out my Katydid Fitness App. I would also be happy to can help guide you in your nutrition choices.

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