7 Ways to Cut the Calories Needed To lose Weight

Are you looking to lose weight, even if it's just a kilo or two? The good news is, you don't necessarily need to slash your portions drastically, or go all out at the gym.

You can still cut just enough calories needed to lose weight, without feeling deprived. So, forget the calorie counter, and try these sneaky ways to slim down your diet...

Use a bowl

As someone with a weakness for salt and vinegar chips, I won’t tell you that you can’t occasionally forgo low calorie foods and indulge your junk food craving instead. But to minimise the calorie damage, don’t just mindlessly demolish your snack straight from the bag or box. Instead, take five extra seconds to transfer a more modest serving to a small bowl. By exercising portion control, you’ll know exactly how much you're eating – and still have room left for dinner!

BYO Popcorn

Popcorn and the movies are a lot like eggs and bacon: they go hand in hand. Unfortunately, a small movie theatre popcorn can contain 500 calories or more – almost a quarter of your recommended daily intake! The good news? You can still get your fix: simply bring a bag of light microwave popcorn from home. You’ll consume around half the calories, plus it’s a whole lot cheaper!

RELATED: The health benefits of LSA

Have a hearty breakfast

A proper breakfast is essential for boosting your metabolism, but this doesn’t mean you can’t still cut some calorie corners (while still meeting your daily calorie requirements). Instead of sugary granola or processed cereal, opt for a steaming bowl of oatmeal with a bit of Greek yoghurt (a great low calorie breakfast). For extra flavour without the side of guilt, add healthy toppings such as fresh berries or a bit of cinnamon.

Embrace al dente

Cooking your pasta right doesn’t just mean it’ll taste better – it’s also better for you. Why? Well, according to Johanna Burani, RD, the author of Good Carbs, Bad Carbs, "hot water breaks down the bonds between starch molecules” – meaning the longer you boil your pasta, the quicker your body converts those carbs into fuel. If you opt for the shortest cooking time (usually found on the back of the box), it’ll take longer to digest, keep you fuller for longer and ward off food cravings.

Chop your veggies chunky

It’s great to go for oven-baked over pan-fried veggies (we're all the about the plant-based diet), but if you’re dousing them with lots of oil, they’re still going to have a high calorie count. The more individual pieces you cut, the more surface area there is for the oil to stick to. The sneaky solution? Chop your veggies at least half an inch thick and coat them lightly using a spray oil instead of a bottle. How's that for a clever way to cut the calories needed to lose weight?

Indulge your food fantasy

If you’re anything like me, you often find yourself thinking about dinner before you’ve even finished your lunch. But don’t feel guilty – anticipating a meal can actually lower your appetite. A study conducted by German PhD, Dr Hallschmind found that thinking about a meal in advance helps to rein in ghrelin (the hunger hormone) levels, making you feel fuller sooner and consume less calories during the actual meal. *Resumes delicious dinner fantasy*

Turn the lights down

It may sound crazy, but a recent study from Cornell University says mood lighting could be the key to cutting calories. People who ate a meal under soft, warm lighting consumed nearly 200 fewer calories than those who feasted in brightly lit places – apparently, this could be because the bright lights were similar to the ones found in fast food restaurants, creating a psychological need to rush through meals and eat more.

Do you have any good tips or tricks for sticking to a healthy diet?

189 Member Comments

Keza 5 Sep 2018 8:52 AM

Was surprised to read about the mood lighting! Have never heard of that before.

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vtjh 6 Jul 2018 2:44 PM

I believe in moderation! That's the key to most of everything really. But I agree with the indulge your craving bit

Simonja 26 Jun 2018 10:44 AM

Not too sure whether mood lighting works at our place, especially when friends are sitting at the same table.

hthorpe 20 Jun 2018 5:24 PM

I need to listen to some of these tips

Sootyhere 18 Jun 2018 1:41 PM

Mood lighting is interesting.

Nancy252 9 Jun 2018 1:42 PM

I do like my pasta well cooked, but now I know what all the fuss is with cooking pasta al dente!

cosmoslyn 28 Feb 2018 10:48 PM

I have a small red bowl for junk food, does work well that tip

Rpear 24 Feb 2018 10:41 AM

I def like the treat your indulgences advice!!

I recently bought some really big bowls !!! Hahaha

Also eat fresh. Limit food from a package if you can! Markets are great for inspiration . Just go once a week and get a trolley full . Then cut and eat! and get meal ideas from the net. Blend for shakes and soups. Make dips ! Then add protein of your choice! Heaps of good ideas! Thanks BH!

BeautifulJusty 22 Feb 2018 12:11 PM

Eating with a bowl is so trendy. Having a hearty breakfast does work wonders sometimes.

Nicoler112 1 Jan 2018 8:47 AM

I recently started the bowl method and it has made such a difference. You have a clear point to stop without going completely without

Ethelinde 28 Dec 2017 3:54 PM

i have a light breakfast, heavy lunch and light dinner. Seems to be okay so far.

Shop A Everyday 27 Dec 2017 5:41 PM

mmm gotta love that bowl of nourishing and comforting pasta

Kasey780 13 Oct 2017 5:06 PM

Very interesting read with great suggestions.

Shop A Everyday 30 Sep 2017 2:23 PM

I don't deprive myself of anything, but do cut back on portions. Also limit the morning and afternoon teas and the weight falls off

Hayley644 25 Sep 2017 4:23 PM

Interesting article.

Chrystalage 24 Sep 2017 9:59 PM

I have a very slow metabolism so I need to be careful not to eat more calories than I can burn in between meals - so low calorie dense foods and portion control are very important for me

darasparkle 24 Sep 2017 4:54 PM

I'm a big believer in moderation! I find the lighting fact interesting. We usually have mood lighting in our kitchen but I will say I always eat fast. It's a struggle for me to eat slower.

Yohanna 24 Sep 2017 9:18 AM

I like simplicity: just eat healthy (da#n it)!
Problem is, people do not know what 'healthy' means nowadays with heaps of misinformation out there....when one figures that out, they are winners. And no, we are not all different, we are all human species with same physiology...now just go and figure it all out ;)

Sally10 23 Sep 2017 2:44 PM

Interesting ideas here!

aoperez 22 Sep 2017 6:13 PM

Interesting read... I am a big believer in drinking water but another tip is that apparently there is some research that suggests that eating off blue plates somehow tricks your mind into feeling fuller...not sure if it's true but worth a try!

And soup...replacing one meal with a filling soup always works for me.

duality 22 Sep 2017 5:33 PM

I've been very successful lately on my diet, it's great to read new tips and ideas. Think the key is always a balance - and lots of water!

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Simonja 22 Sep 2017 5:10 PM

I believe in eating wholesome food, no need for low fat cheeses etc, just eat what you like but don't overdo it. If you must eat Pasta, try a healthier version of spelt or wholemeal pasta, there are so many healthier options these days. They may not taste exactly the same as the WHITE Flour products, but if you WANT to, you can get used to the taste. I eat a lot of salads, vegetables, fruit and chicken and I never have sugar in my tea or coffee. No soft drinks either, I just think they are too sweet and not good for your body anyway.

Yes, self control is a big challenge, but I have been eating no extra sugar, no bad carbs, but still eating dairy and cakes because I love them and still have lost weight. Little at a time but you don't need to diet to lose inches, just eat sensibly.

djk 22 Sep 2017 4:29 PM

Being mindful of what your are eating (regardless of what it is) will have you savouring and enjoying it more - also taking the time to chew food properly aids in digestion and gives your body time to react to it and send signals that you are full.

AndreaJW 22 Sep 2017 4:21 PM

Eating pasta al dente makes it taste like it's not cooked so i cook mine for 12 to 15 minutes.

Gail157 22 Sep 2017 3:49 PM

Believe it or not, my biggest weakness when it comes to weight control is my memory!!! I just keep forgetting that TODAY is the day to remember to cut back on portions, or to use a spray instead of a bottle.

Nope. Not joking. Unfortunately, when you get older you do still need to watch those calories, but the memory is just not as good as when I was 30 years younger!

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