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New Year. New You. Actually, New Year, same you. You are the same December 31st and January 1st, maybe just a more hungover version, but nonetheless the same person. If you have a goal this year of cutting calories and losing weight, I have some tips. Since starting Noom, and losing 10 pounds in the first month, calories are finally on my radar (vs. carbs). I have 5 ways to cut calories in the new year, that are easy to swallow. For now, we will focus on cutting 100 calories at a time, because small steps add up. You only need to cut 100 calories 35 times to lose a pound! With seven days in a week, you can do this!
Cut Calories By Burning Calories
Burn 100 calories and you don't have to adjust your food intake, or make substitutions in your recipes! To burn 100 calories, you can do the 100 calorie workout in 10 minutes. I don't know about you, but I can pretty much do anything for 10 minutes. If that is too intense, try walking. Walking for around 15 minutes can burn approximately 100 calories. Parking farther from shops can help you add up those minutes during the day. I have also found that using a smart watch or a FitBit can help you be mindful of how much walking you are actually doing.
Cut Calories By Lowering Your Full Fat Dairy Intake
Sadly this is one way I have been able to cut calories and lose weight. Sadly, in the moment-but not in the long run because it gives me joy to see the scale going down. Counting the calories in cheese really opens up your eyes to how much you may be taking in, just an ounce of cheese has around 110 calories and an ounce just isn't enough. No one ever ate just an ounce of Brie.
Before I switched to a low calorie diet, cheese was pretty much on the menu all day. With zero carbs, it was the perfect snack. I have found that giving up full fat cheese during the week has helped me a lot. I still eat cheese, because HI...it's my favorite, I just make sure it fits into my calorie budget with Noom which isn't as much as before.
Swapping out full fat cows milk for unsweetened almond milk has benefits too. Lower calories AND carbs make it the perfect swap.
Cut Calories By Lowering Your Calorie Density
If being full keeps you happy (me) then filling up on less calorie dense foods can help you. Think of a ground beef vs. salad. One pound of ground beef has around 1500 calories. One pound of salad has around 100 calories (salad made at home). The ground beef, once cooked will fit in a small bowl, the salad will fit in a large serving dish. If you ate a pound of salad, it will fill you up more than the small bowl of ground beef. That's caloric density. No one is eating a pound of either of those things (except the Keto folks, and then a pound of ground beef is fair game) but the point is, choose things that you can eat more of, with less calories to feel satisfied. If you feel satisfied, you are less likely go crazy on Cheez-its later. Just saying.
Eat Soup At The Start Of Your Meal
If you eat a bowl of soup at the start of your meal, you will become fuller faster and eat less of your main dish (100 calories less?, maybe). This is a tactic that I have deployed when we go out to eat especially. Think brothy soups vs. creamy soups to accomplish this swap.
Cut Calories By Giving Up Sugar
Giving up sugar is probably one of the best ways to lose weight. I never had to give up sugar since I didn't eat sugar to begin with, I use Swerve instead. A cup of sugar has almost 800 calories! If you swap out Swerve (0 calories) in your sweet tea, lemonade, cookies, and more you are saving so many calories every week. Swerve measures and cooks JUST LIKE SUGAR and so this swap is an easy one to make. They even have Swerve Brown Sugar and Swerve Powdered Sugar in case your recipe calls for it.
By doing a few simple things like moving more, lowering your full fat dairy and sugar intake and making better choices by filling up on soup and less calorie dense foods, you are on your way! These are all changes that I made, and I have seen incredible results. Do you have more than 5 ways to cut calories in the new year? Please help us all out and share in the comments below!
P.S. I am FOR SURE not a weight loss expert. This advice is not medical advice, please consult your doctor before starting any weight loss program. These are just tips, from my own experience, that work for me.