MATC Matters

Wellness Tip of the Week: 15 Simple Ways to Cut 100 Calories

Cutting calories is one way to help you lose weight. One pound is equivalent to 3,500 calories, so in order to lose one pound a week, you must eliminate 500 calories a day. The simplest and healthiest way to lose weight is to cut 250 calories from your diet and burn 250 calories by doing some sort of physical activity. Use these helpful tips to reduce your caloric intake.

1. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard‑style yogurt.
2. Replace a 12‑ounce can of cola with a 12‑ounce can of diet cola.
3. Use 2 tablespoons of fat‑free sour cream instead of regular sour cream (on baked potatoes or on a taco). If done twice in the day, 100 calories will be cut.
4. Order a sandwich on cracked wheat bread instead of a croissant.
5. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
6. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
7. Pass on the second helping of mashed potatoes.
8. Eat a turkey sandwich instead of a chicken salad sandwich.
9. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
10. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
11. Replace 1 cup of corn with 1 cup of carrots.
12. Have a single scoop of ice cream instead of a double scoop.
13. Make a sandwich with one piece of bread instead of two.
14. Steam vegetables instead of sautéing them in butter or oil.
15. Skip the bread basket at restaurants.

Next week - Ways to burn 100 calories or more.

Tip provided by Employee Health & Wellness