How to easily cut calories

The skyrocketing obesity rate has many people looking for ways to cut calories.Dieters are slowly realizing that the only way to really lose weight, and keep it off, is to decrease the amount of calories they put into their body. Much of the problem, that dieters have when losing weight, is knowing how and where to cut calories. However, using a few simple rules you can cut calories quite easily. The trick is knowing what lies behind the giant calorie counts of some dishes.

Studies have shown that much of the obesity rate can be blamed on a change in portion sizes in the food industry.Even just a few years ago, many of the largest portions size available in restaurants and supermarkets were a lot smaller then they are today. Today much of the marketing around food centers on the "super-sized". The food industry has made it very easy for people to overeat, without even realizing it. To make matters worse, in addition to portion sizes increasing, it has also been shown that dishware (plates, bowls and cups) are also increasing in size as well!The problem with this is that several studies have shown that when people are given food in larger containers they eat more. Studies have also shown that when people at self serve restaurants have larger plates, they serve themselves larger portions and end up eating more. The good news is that by following these simple steps you can significantly decrease your calories without feeling like you are depriving yourself.Here are some ways to easily cut calories-

• When eating out choose the smallest size available.Do not be suckered into buying more food, because it seems like a good deal.


• Split an entrée with your significant other, or a friend.You will find due to the larger portion sizes, that you are just as satisfied, and your wallet will thank you as well.


• Know what a normal portion size should be. For example, 3 to 4 ounces of meat is recommended for a healthy meal. This is about the size of a deck of cards.


• Pay attention to your body. If you are feeling full then stop eating.Remember, that it takes at least 20 minutes after you begin eating, for your brain to signal your stomach that you are full.


• If you are eating out-when your plate comes to the table, immediately ask for a container, and eat half of it for lunch the next day.


• If you are snacking at home, do not eat from the bag. This is an easy way to overeat.

Control the amount you snack, by placing a few items you like in a bowl, and then put the bag in the cupboard. Another helpful step is to buy single portions of snacks, because this way you know exactly how much you are eating.

• Cut down on the condiments-Most condiments are filled with sugar, salt, and empty calories. When you are adding butter, or sour cream, to your meal use half the amount.


• Increase your daily portions of fruit and vegetables. Because these foods are high in fiber, they digest more slowly leaving you feeling full and satisfied longer.

Cutting calories is one of the easiest and simplest approaches to weight loss. Simply by keeping an eye on your portions, and making a conscious effort to reduce them, you can make significant progress to reach your weight loss goal. Strive to eat slowly, and pay attention the signals your body is sending, and you will find that you can cut calories much easier then you may have believed.