Cut the extra calories

Why did I eat that extra cookie ?

Did I really need an extra large soda this afternoon? 

Maybe I could have passed on the extra helping of spinach and artichoke dip at the party last night…

These thoughts are common…and normal! Most of us look back at our days and wonder if those extra bites were necessary.

It’s easy to lose track and keep munching on snacks and drinking empty calories.

Do you want to cut out those unnecessary calories? You don’t have to make huge changes to cut some of the extra calories out of your daily diet.

calories nutrition facts

Small changes for big results

Cutting unnecessary calories from your diet will add up over time. Imagine that you drink a 160 calorie soda 5 times a week. Now, cut that soda from your diet. In two weeks, you’ve cut 1600 calories (not to mention the sugar and carbs) from your diet!

Here are some small changes to start making today:

  • Add a small salad full of leafy greens before each meal. You’ll eat less of your main meal when you fill up on a nutritious salad.

  • Use less ranch dressing, mayonnaise, ketchup or mustard. Whatever your favorite condiment is, pour out a little less next time and keep up that habit.

  • Spices are your best friend. Move away from the butter and start pouring on the spices. Garlic and other herbs add a huge dose of flavor without extra calories found in oils and butter.

  • Try these healthy substitutions for baking and cooking.

  • Do you have two cups of coffee to get you going in the morning? Try cutting the second cup and replacing it with hot tea.

  • Rethink your daily soda habit. Try knocking down your intake by limiting yourself to one soda a week.

  • Take the cheese off your sandwich and replace it with avocado.


  1. says

    I’m the kind of person that cannot eat a dry salad. I have to have some sort of dressing but as we all know the dressing is the bad part. I have found by dipping each bite into my dressing cup that i actually use much less dressing.

    • Shelly says

      This is an excellent replacement salad dressing! I was shocked at the flavor.
      1/4 cup sugar free maple syrup
      2 tablespoons lemon juice
      Salt & pepper
      2 tablespoons olive oil

  2. says

    These are all small subtle changes to your everyday diet and intake that add up in the end. With these small changes to ones diet, their calorie intake decreases without making huge changes to their lifestyle. These are great tips!

  3. says

    I have been stocking up on different spices and experimenting with flavor that way instead of using sauces and marinades. I thought at first it wouldn’t compare and I would hate it as I am a creature of habit but I found that I actually kind of prefer it now. By having a large selection of spices you can really make your food taste exactly how you want (if you know what you’re doing).

  4. says

    This is something that everyone struggles with in the initial phases of getting your diet back on track. If you don’t have much experience with changing your diet, I would simply say, “try your hardest to cut out all of the little chocolates or all of the soda or something that you know is having a negative impact on your current dieting habits.”

  5. says

    Cutting out unnecessary calories is probably the hardest part of dieting for me. That extra cookie is just to temping but I always feel better when I don’t fall into that trap. As I get older it gets easier and I am thankful for that.

  6. says

    Cutting out unwanted calories is so crucial to achieving your physical fitness goals–choose an item that you want to cut out, then pay attention to how you feel throughout the week; you should notice a significant difference in energy levels and an overall “healthy” feeling because, typically, your body doesn’t like to process items that lack nutritional value–cutting these items out (like candy, soda, trans fats, etc.) will lead to a healthier life!

  7. says

    Hungry? DON’T grab a Snickers. That would be the truthful way to advertise–from a health perspective, not a business perspective! I think we could all use some extra help fighting the extra calories, but we won’t go anywhere if we don’t make the effort to change our lifestyles together in the U.S.!

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