To lose weight, you need to eat
fewer calories than you burn.
However, reducing the amount of food you eat can be difficult
in the long run.
Here are 35 simple but highly effective ways to cut lots of
calories and lose weight.
1. Count Your Calories
One way to make sure you don’t eat too many calories is to
In the past, logging calories was quite time-consuming.
However, modern phone apps have made it quicker and easier than
ever before to track what you eat (1).
Some apps, such as Noom Coach, also offer daily lifestyle tips
to help keep you motivated. This may be more useful than just
logging your intake as it could help you form long-term healthy
habits (2, 3, 4).
This article here lists the 5
best calorie counters and nutrition trackers.
2. Use Less Sauce
Adding ketchup or mayonnaise to your food can add more calories
than you think. In fact, only 1 tablespoon of mayonnaise will
add an extra 57 calories to your meal (5).
If you use a lot of sauce, try eating a bit less (or not using
it at all) to reduce the number of calories you’re eating.
3. Don’t Drink Your Calories
Drinks can be a forgotten source of calories in your diet.
A single 16-ounce (half-liter) bottle of Coke can contain
nearly 200 calories, including 44 grams of sugar (8).
One study suggests that drinking lots of sugar-sweetened
beverages not only adds lots of unnecessary calories to your
diet — it may also increase your hunger later on (9).
You might want to cut back on other high-sugar, high-calorie
drinks as well. These include sugar-sweetened fruit juices and
smoothies, some commercially produced coffees and alcohol.
4. Don’t Add Sugar to Tea and Coffee
Tea and coffee are healthy, low-calorie drinks.
However, adding just one teaspoon of sugar adds around 16
calories to your drink.
Although this might not sound like much, the calories in a few
cups or glasses of sugar-sweetened tea a day can add up.
5. Cook Your Own Food
When you buy food prepared by someone else, you don’t always
know what’s in it.
Even meals you think are healthy or low-calorie can contain
hidden sugars and fats, bumping up their calorie content.
Cooking your own food will give you better control over the
number of calories you’re eating.
6. Don’t Keep Junk Food in the House
If you keep junk
food within easy reach, it’s much easier to eat.
It can be especially problematic if you’re the sort of person
who eats when you’re stressed or bored.
To stop you reaching for unhealthy snacks, keep them out of the
7. Use Smaller Plates
Today’s dinner plates are, on average, approximately 44% larger
than they were in the 1980s (10).
In fact, one study found that, at a buffet, people with larger
dinner plates ate 45% more food than those who used the smaller
plate size (16).
Choosing a smaller plate is a simple trick that could keep your
portion sizes on track and curb overeating.
8. Bulk Up Meals With Vegetables
Most people don’t eat enough vegetables.
In fact, it’s estimated that around 87% of people in the United
States don’t eat the recommended amount (17).
Filling half your plate with vegetables is an excellent way to
increase your vegetable intake while cutting back on
9. Drink Water Before Your Meal
As an example, one study found that drinking just 2 cups (500
ml) of water before a meal lowered calorie intake by around 13%
10. Have a Low-Calorie Starter
In fact, one study found that eating soup before a main meal
could reduce the total amount of calories you eat by as much as
11. Eat Your Meals Slowly
If you’re prone to eating in a rush, try putting your knife and
fork down between mouthfuls or counting the number of times you
chew your food.
12. Order High-Calorie Dressings on the Side
Sometimes even healthy, low-calorie meal choices such as salads
can be deceptively high in calories.
This is especially true when a salad comes with a large amount
of high-calorie dressing poured over it.
If you like a dressing on your salad, order it on the side so
you can control the amount you’re using.
13. Watch Your Portion Size
This is one problem people face at “all-you-can-eat” buffets,
where it is easy to eat far more than you intended.
To avoid overeating, you can try weighing and measuring your
portions — or using smaller plates, as suggested above.
14. Eat Without Distractions
The environment plays a huge role in how much people eat from
day to day.
Studies show that if you’re distracted while you eat, you’re
much more likely to overeat, even at later meals (34).
In fact, one recent review found people who were distracted
while eating consumed 30% more snacks than those who were
mindful about their meal (31).
Unhealthy distractions while you’re eating include watching TV,
reading a book, using your mobile phone or sitting at your
15. Don’t Clean Your Plate
Most people are conditioned to eat everything put in front of
However, you don’t need to eat all the food on your plate if
you’re not hungry.
Instead, try eating
16. Eat Mini Versions of Sweets and Desserts
Lots of popular brands of ice creams and chocolate come in
small “kid’s” sizes, as well as full-size versions.
If you want a sweet treat, choosing a smaller version of your
favorite dessert can give you the fix you want and save you a
lot of calories.
If you’re eating out, cut your portion by sharing your dessert
with a friend.
17. Take Half Home When Eating Out
Restaurants often serve huge portions that contain far more
calories than you need in one sitting.
To avoid eating too much, ask your server to wrap up half of
your meal before they serve it, so you can take it home.
Alternatively, you could share with a friend.
18. Eat With Your Non-Dominant Hand
This might sound a little awkward, but if you’re prone to
eating quickly, eating with your non-dominant hand could be
Eating with the “wrong” hand will slow you down, so you eat
19. Include Protein at Every Meal
Eating more protein is considered a useful tool for weight
loss and maintenance.
One reason for this is that protein can fill you up more than
other nutrients, and feeling full can stop you from overeating.
20. Don’t Touch the Bread Basket
When you’re hungry, it’s so easy to reach for the pre-dinner
nibbles at a restaurant.
However, this habit can add hundreds of calories to your meal,
especially if you’re eating pieces of bread and butter.
Send the bread basket back to avoid eating lots of calories
before your main meal arrives.
21. Order Two Appetizers
If you’re eating out and know a restaurant serves big portions,
you can avoid temptation by ordering two appetizers instead of
an appetizer and a main course.
This way, you can enjoy two courses without overdoing it.
22. Make Healthy Swaps
One way to cut a few calories is to adapt the meal you have
chosen to eat.
For example, if you’re eating a burger, taking off the bun will
save you around 160 calories — perhaps even more if the bun is
really big (39).
You can even shave a few calories off your sandwich by removing
one slice of bread to make your own “open” sandwich, even if
it’s not on the menu.
Swapping fries or potatoes for extra vegetables will also give
your vegetable intake a boost while cutting back on calories
23. Choose Lower-Calorie Alcoholic Beverages
Lots of people are careful about what they eat during the week
but then binge drink on weekends.
Choose clear alcohol with a low-calorie mixer over beer, wine
or a cocktail. This will help you avoid excessive calories from
24. Don’t Go Large
Sometimes, getting a larger drink or side for only a small
increase in price may sound like a better deal.
However, most restaurants already serve oversized food and
drink portions, so stick to the regular size.
25. Skip the Extra Cheese
Extra cheese is often an option in restaurants.
However, even a single slice of cheese can add around 100
calories to your meal (41).
26. Change Your Cooking Methods
Cooking your own meals is a great way to keep your meals
healthy and your calorie intake under control.
However, if you’re trying to cut back on calories, then some
cooking methods are better than others.
To cut back on the number of extra calories you’re adding to
your food, choose grilling, steam frying, boiling or poaching
over frying in oil.
27. Choose Tomato-Based Sauces Instead of Creamy Ones
Creamy sauces not only contain more calories — they usually
contain fewer vegetables as well.
If you have a choice, choose a tomato-based sauce over a creamy
one to get the double benefit of fewer calories and more
28. Learn to Read Food Labels
Not all convenience foods are unhealthy, but many contain
hidden fats and sugars.
If you know how
to read food labels, it’s much easier to spot the healthy
options. You should also check the number of calories per
serving and what the serving size is, so you know how many
calories you’re actually consuming.
29. Eat Whole Fruits
Whole fruits contain lots of fiber, vitamins, minerals and
antioxidants, so they’re a really healthy addition to your
Whenever possible, choose whole fruits over fruit juice.
They’re more filling and contain more nutrients with fewer
30. Dip Vegetables, Not Chips
If you like eating snacks such as chips and dips while watching
TV but want to cut back on calories, simply opt for healthy
31. Don’t Eat the Skin
Eating the skin on your meat adds extra calories to your meal.
32. Skip Seconds
If a meal is delicious, you may be really tempted to go back
However, indulging in seconds can make it difficult to assess
how much you have eaten, and you can end up eating more than
Go for a reasonably sized portion the first time and skip
33. Choose Thin Crust
Pizza is a popular fast food that can be very high in calories.
If you want to enjoy some pizza, keep the calories to a minimum
by choosing a thinner crust and lower-calorie toppings, such as
34. Try Intermittent Fasting
Intermittent fasting is a
popular weight loss method that can help you cut calories.
This approach to dieting works by cycling your eating patterns
between periods of fasting and periods of eating.
There are many different ways to do intermittent fasting. For
full details on the potential health benefits and how to get
35. Get Enough Sleep
If you’re trying to cut calories and lose weight, make sure you
consistently get a good night’s sleep.
The Bottom Line
Losing weight can be a challenge — in part because it’s so easy
to consume more calories than you need to fuel your body.
These tips provide easy ways to cut out those extra calories,
get the needle on your scales to budge and make real progress
toward your weight goals.