To lose weight you need to cut calories or exercise more, or a combination of both. If you cut calories, we rounded up 20 ways you can use to reduce calorie consumption through intelligent replacement and portion control.
smart replacement
By making small but smart swaps, you can reduce your calorie intake considerably. For example:
1 -Substitute a bagel for an English muffin and avoid eating 220 calories.
2 -trade 10 ounces of whole milk to skim milk and avoid another 70 calories.
3 -Make an omelet with one whole egg and two egg whites instead of three whole eggs. Stored calories - 125.
4 -Try turkey sausage instead of pork and save another 125 calories.
5 -Instead of mayonnaise, use hummus or mustard on your roll and cut 200 calories.
6 -share your fries for a salad and save 300 calories.
7 -Try tortilla chips with salsa instead of chips dipped in a sauce of sour cream; it will save you 109 calories.
8 -Try changing the oil in your favorite baked with applesauce for dessert; four tablespoons of apple sauce is 40 calories, while two tablespoons of oil is 200 Plus will give more flavor to your dessert.
9 -Use 4 ounces of half and half fat in your coffee instead of regular cream and save 88 calories.
10- Eat a half cup of oatmeal instead of a 1-cup full service; Calories saved: 150.
11-1.5 ounces of substitutes fresh grapes and raisins save 98 calories.
12 -Snack on baked instead of fried chips; save 90 calories per serving 1 oz
13- put 3 ounces mozzarella cheese on your sandwich instead of Switzerland and save 108 calories.
14- Swap Alfredo sauce marinara salsa saved 129 calories.
15- Eat a cup of frozen yogurt instead of ice cream.
16- In your salad or eat cheese or croutons, but not both and save more than 100 calories.
17- For something different, eat half a cup of fresh strawberries covered with 2 ounces of fat-free whipped cream instead of a half cup of ice cream with strawberries and avoid eating 102 calories.
portion Control
18- The size of your plate makes a big difference in how many calories you consume. Trick your mind into thinking you have more food than it using a 9-inch rather than a 12-inch plate. On average, you can save up to 500 calories.
19- Do you tend to come back for another helping when you're done with the first one? It may still, but first wait 20 minutes. Chances are that you will not go back and if you do, you take less.
20- During the restoration, it is more difficult to control portions, however, is not impossible. Since restaurant portions are much larger, smart to leave a quarter of their food on their plate to eat. Find nutritional information before leaving home. Studies have shown people ate 52 fewer calories when they knew the nutritional information before ordering.
smart replacement
By making small but smart swaps, you can reduce your calorie intake considerably. For example:
1 -Substitute a bagel for an English muffin and avoid eating 220 calories.
2 -trade 10 ounces of whole milk to skim milk and avoid another 70 calories.
3 -Make an omelet with one whole egg and two egg whites instead of three whole eggs. Stored calories - 125.
4 -Try turkey sausage instead of pork and save another 125 calories.
5 -Instead of mayonnaise, use hummus or mustard on your roll and cut 200 calories.
6 -share your fries for a salad and save 300 calories.
7 -Try tortilla chips with salsa instead of chips dipped in a sauce of sour cream; it will save you 109 calories.
8 -Try changing the oil in your favorite baked with applesauce for dessert; four tablespoons of apple sauce is 40 calories, while two tablespoons of oil is 200 Plus will give more flavor to your dessert.
9 -Use 4 ounces of half and half fat in your coffee instead of regular cream and save 88 calories.
10- Eat a half cup of oatmeal instead of a 1-cup full service; Calories saved: 150.
11-1.5 ounces of substitutes fresh grapes and raisins save 98 calories.
12 -Snack on baked instead of fried chips; save 90 calories per serving 1 oz
13- put 3 ounces mozzarella cheese on your sandwich instead of Switzerland and save 108 calories.
14- Swap Alfredo sauce marinara salsa saved 129 calories.
15- Eat a cup of frozen yogurt instead of ice cream.
16- In your salad or eat cheese or croutons, but not both and save more than 100 calories.
17- For something different, eat half a cup of fresh strawberries covered with 2 ounces of fat-free whipped cream instead of a half cup of ice cream with strawberries and avoid eating 102 calories.
portion Control
18- The size of your plate makes a big difference in how many calories you consume. Trick your mind into thinking you have more food than it using a 9-inch rather than a 12-inch plate. On average, you can save up to 500 calories.
19- Do you tend to come back for another helping when you're done with the first one? It may still, but first wait 20 minutes. Chances are that you will not go back and if you do, you take less.
20- During the restoration, it is more difficult to control portions, however, is not impossible. Since restaurant portions are much larger, smart to leave a quarter of their food on their plate to eat. Find nutritional information before leaving home. Studies have shown people ate 52 fewer calories when they knew the nutritional information before ordering.
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