To lose a pound over the course of 7 days, you have to lose about 3,500 calories The best way to do this, of course, is to spread out this reduction over the course of the week cutting about 500 calories a day. Some of this can be done by ramping up your exercise but the rest can be done through really simple food swaps that won't make you feel like you are chewing cardboard.
Try these creative ways
to cut calories:
Skip the Cheese on Your Sandwich at Lunch
The usual slice of Swiss or American cheese can be 80 to 100 calories, says Kylene Bogden, RD, a nutritionist at the Cleveland Clinic. Order your ham and cheese or your turkey Swiss without the 2 or 3 slices put on by the restaurant or deli and you could be cutting out up to 300 calories. Do that three times this week and you're cutting 900 calories.
Wrap Your Burger in a Lettuce Boat Bun
"One crisp piece of lettuce has about five calories, while the typical burger bun packs close to 250," says Bogden. And when you consider that white bread buns don't have much flavour, this is a great idea. Bibb or Romaine lettuce are the best, but you can also try something a little more exotic by using radicchio or Swiss chard.
Sip Fruit-Flavored Herbal Water
A standard, 8 ounce, serving of juice has about 150 calories but if we are being honest, most of us drink more than a serving. "Get the same fruit flavor by drinking naturally flavored sparkling or regular water infused with fruit or herbs, and you save 100 or so calories per glass," says Bogden. Making this switch once a day could save you 700 calories in the week.
Spritz Lemon on Your Salad
Dressings are often loaded with fat but you can avoid this by squeezing half of a lemon over your salad greens. "You get this great tangy flavor kick, and the moisture helps bind your salad ingredients together—but you can easily delete 200 calories," says Bogden.
Pour Almond Milk in Your Cereal Bowl
Unsweetened almond milk is delicious and good for you and a half cup only has 30 calories (compared to 70 calories in the same amount of milk). If cereal is your go to breakfast, this swap could save you 280 calories a week.
Order Thin-Slice Pizza
A thick pizza crust means extra calories. Make yours thin crust and skip meat or extra cheese toppings and you're looking at a 200-300 calorie saving.
Make Greek Yogurt Your Go-To Condiment
Mayo and sour cream have about 100 calories per tablespoon while Greek yogurt is about a third of that. Swap out 5 tablespoons of mayo a week for the yogurt and you save about 335 calories.
I love the lemon spritz idea, how about you? How do you cut calories in delicious and satisfying ways?