1. Trim excess visible fat from your meats - This can save hundreds of calories simply by trimming excess visible fat from your meats before cooking. This works especially well with red meats which contain a higher amount of fat.
2. Substitute poultry and fish for red meats - Red meats have twice the amount of calories than poultry or fish. Poultry contains 30 calories per ounce while red meat contains about 62 calories per ounce. If you eat a pound of meat per day, you save 500 calories per day by eating poultry or fish.
3. Drink more water or low calorie beverage instead of regular soda - A regular can of soda contains more sugar than most candy. You cut lots of calories by simply drinking more water, low calorie beverages like crystal light or diet soda. If you average three cans of soda per day, you just cut 500 calories from your diet.
4. Cut out bread and bread products - A piece of bread averages 120 calories per slice. If you typically eat 2 sandwiches per day, that's 4 slices of bread or close to 500 calories of bread. Instead, substitute lettuce wrap for bread or low calorie pita.
5. Eliminate white cream sauce and especially Alfredo sauce - These sauces are extremely high in fat and calories and several tablespoons can easily equate to more than 500 extra calories with loads of fat. Instead use tomato sauce, other low calorie sauces or vinaigrette.
6. Substitute low calorie Splenda, NutraSweet or Stevia for regular sugar - You can typically save hundreds of calorie each day by using artificial sweetener. If you dislike artificial sweetener, try Stevia which is a natural plant base sweetener with zero calories.
7. Try light pudding with a shot of light whip cream - One serving of light pudding with a shot of light whip cream is just over 100 calories and the taste is really good compared to other high calorie desserts.
8. Lean meat with one or two vegetables for dinner - You can make any dinner that comes in under 400 calories simply by using 4 to 6 ounces of poultry along with your favorite two vegetables. However the vegetables should not be white potatoes because of the high starch content. If you don't like poultry or fish you can eat red meat and still come in under 600 calories for dinner. A typical dinner contains more than 1500 calories. That's a savings of 900 to 1100 calories.
Dan Burley is editor and author of http://www.DietForum.com and has written hundreds of weight loss and nutritional articles on the Internet. Dan is a fitness guru and nutritionist who has spent a lifetime staying in shape and fighting overweight issues. When I discuss overweight and overeating issues it comes from the heart because I am prone to overeating and obesity. See Dan's sample 1200 Calorie Diet Plan
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