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CANSHEDOIT SparkPoints: (373)
Fitness Minutes: (529)
Posts: 39
2/14/13 9:52 A

I make my own salad dressing with Olive Oil, Apple Cider Vinegar, Lemon Juice and Pepper. Having a salad at least once a day and mostly twice, it saves carbohydrates, fats and calories. The vinegar-based dressing 'goes' a lot farther than all of the creamy dressings.

MAMPA2005 SparkPoints: (5,597)
Fitness Minutes: (3,037)
Posts: 1
2/14/13 7:16 A

I dilute my store-bought salad dressing with a apple cider vinegar (0 calories), water and Splenda. I get a lot more mileage from my salad dressing, and much lower calories

DIVAMAMAOFTWO SparkPoints: (18,272)
Fitness Minutes: (11,977)
Posts: 406
2/13/13 7:34 P

Great ideas posted her for a new Sparkie... thanks for sharing!

JAMIRBLAZE Posts: 1,771
2/13/13 7:29 P

I'll echo the eating 7 fruits and veggies. Takes some work, but I find that it helps.

HEALTHYCATH13 SparkPoints: (3,667)
Fitness Minutes: (3,517)
Posts: 42
2/13/13 3:35 P

@KAYLYNN119-I, too, struggled with buying egg whites or throwing out yolks. I decided, personally, that I'd rather not waste food. It is more expensive to get the liquid whites but the carton lasts a quite a while (I have eggs several times a week and only by a carton every two weeks).

Love all the ideas here for cutting 100 calories. I'm going to have to try greek yogurt instead of sour cream. Haven't tried that yet....

DREAEBB Posts: 2
2/13/13 2:26 P

I was drinking one cup of coffee a day with a "splash" of half and half and 3 spoonful's of sugar (I love my coffee sweet). Since I don't like the taste of coffee with artificial sweetener and have to have the cream, I cut out the cup of coffee everyday and now only have one on Sunday. It was hard at first, but now I really appreciate that one cup on Sunday.

LOTTERYTICKET44 SparkPoints: (3,037)
Fitness Minutes: (791)
Posts: 5
2/13/13 9:17 A

I have found by adding fat free dill dip to my hamburger or turkey it adds alot of flavor and has only 20 calories for 2 tablespoons.I cook with it alot as a sauce.

SKVANCE1991 SparkPoints: (1,409)
Fitness Minutes: (443)
Posts: 37
2/13/13 7:14 A

I've switched what I snacked on, from chips to triscuits and 30 cal swiss spreadable laughing cow wedges! Yum!

GZELLEFRO SparkPoints: (87,559)
Fitness Minutes: (71,814)
Posts: 4,898
2/12/13 11:39 P

Switch from Regular Salad Dressing or Mayo to Lowfat; Another good way is to use mustard instead of mayo in your tuna. It is delicious. I prefer it, as a matter of fact!!

BUNNYKICKS Posts: 2,433
2/12/13 10:06 P

I switched from coffee to tea.

Coffee I always drank "1 cream 2 sugar" (and 2 creams if it was bad coffee) - Four of those a day (or more) = 120-150 cal (or more). Tea, I drink with half a cream and half a sugar (and herbal teas i drink straight up). 100+ calories a day simply vanished.

2/12/13 9:51 P

For me, I find that eating a good breakfast helps me to avoid snacking later in the day. The amount of calories that I can save varies but I definitely snack less when I put the effort into my first meal.

PCVCHRISTINE SparkPoints: (21,364)
Fitness Minutes: (57,082)
Posts: 135
2/12/13 9:40 P

Lots of great ideas here. I'll add (or repeat) that you can often get more, lower calorie servings out of a recipe by upping the veggies. So if you're going to make a crock pot recipe, add an extra cup or two of veggies to the mix, and you'll get an extra serving or two out of the recipe.

Like many others mentioned, swapping out high calorie condiments such as mayo for lower (but still delicious) ones like spicy mustard or hummus. In fact, hummus if my favorite sandwich spread! You only need a little bit to add great flavor to a sandwich.

Cutting out cheese (or using a low cal cheese) is also really helpful.

Using a reasonable portion of meat (3 oz for most meat) rather than an "American" portion (often way way bigger).

2/12/13 6:53 P

I have started drinking more water, at least 80 ounces, at times 125 ounces. I have also incorporated lower calorie fruits and vegetables instead of eating the occasional chocolate. I have found as I drink more water, I am less hungry and less tempted to crave sweets as much. I also quit drinking diet soft drinks over the past week.

TARAR0312 SparkPoints: (17,593)
Fitness Minutes: (19,318)
Posts: 7
2/12/13 2:26 P

I switched to flavored K cups instead of flavored creamers. There are a few out there that will give you your chocolate "fix" for way less calories. I have also switched to turkey burger in most meals that call for ground beef. Hubby doesn't know (wouldn't eat if he did know) and everyone likes them just the same. I also have been adding more veggies to just about everything I can. Shredded carrots and diced mushrooms can be hidden in lots of things!

Edited by: TARAR0312 at: 2/12/2013 (14:28)
JOSIE__LYNN SparkPoints: (5,255)
Fitness Minutes: (6,129)
Posts: 105
2/12/13 2:18 P

Try using almond milk instead of regular milk for smoothies, cereal, and chocolate milk... Unsweetened almond milk has 30 calories per serving compared to 140+ calories for milk; plus there is a lot less fat and more nutrients!

JORDEE54 SparkPoints: (2,513)
Fitness Minutes: (389)
Posts: 67
2/12/13 1:49 P

I steam fry food using olcie oil cooking spray and then using a little FF broth to prevent food from sticking.

If a recipe calls for oil/butter for no good reason like in prepared foods, I use 1 tsp not 2 tbsps (e.g. prepared mac and cheese; rice)

Use 1 oz of dry pasta instead of 2 ounces serving. Mix it up with veggies you won't miss it.

Use Classico 50 cal per 1/2 c Tomato and Basil instead of higher cal spaghetti sauces.

Start with 2 oz of red meat per serving, not 4. Think of meat as a condiment.

Make skillet meals for 1 using 1 oz pasta, 1-2 c veggies, onion, mushroom, and a local liquid like broth.

If you want something creamy stir in 1 tbsp whip cream cheese (25 cals) to sauces; or 2 tbsps lite alfredo sauces (35 cals)

KDYLOSE Posts: 1,617
2/12/13 1:40 P

I cut back from 2 tbsp of salad dressing to one, and now it seems like 2 is too much. Also, add plain greek yogurt to stretch dressings, sauces or mayonnaise, and add I tbsp low-fat creamcheese to 1 tbsp peanutbutter for a lower-cal spread.

Edited by: KDYLOSE at: 2/12/2013 (13:41)
MARTYJOE Posts: 428
2/12/13 1:37 P

It's not easy but gain one pound of muscle and you will burn approx. 140 calories a day

PAPERDOVE SparkPoints: (9,633)
Fitness Minutes: (5,696)
Posts: 118
2/12/13 1:19 P

If I'm making a white sauce for some meals, I use sauce flour and skimmed milk. This means I don't use any butter or fat in the sauce.

I love the idea of making mashed potato and adding mashed cauliflower to it. Definitely going to try that one!

JMOUSE99 SparkPoints: (192,235)
Fitness Minutes: (97,532)
Posts: 6,239
2/12/13 1:05 P

I too have found that 1 tbsp of peanut butter is enough. I don't need the "official" serving size of 2 tbsp.

SHIRAZSOLLY SparkPoints: (14,052)
Fitness Minutes: (12,636)
Posts: 991
2/12/13 12:38 P

Eric: I absolutely agree with your open faced sandwich suggestion but got a giggle out of the 135% body fat ticker.

I might THINK of myself as someone with 135% body fat in my absolute meanest, most self defeating moments, but even then I know that is not physically possible.

Edited by: SHIRAZSOLLY at: 2/12/2013 (12:39)
KRMFREEONE Posts: 1,005
2/12/13 12:01 P

I use less condiments and butter, and more seasoning.

2/12/13 11:40 A

Cut down on the amount of oil needed to saute meats or vegetables. Any time you can cut 1 Tbsp. of fat, that's 100 calories gone.

BPOPE20101 Posts: 27
2/12/13 11:25 A

Just wait 10 minutes before eating something that has a lot of calories.Before eating a candy bar ,think of how long it will take you to eat it .Then think of how long it would take you to eat an apple.How many calories you can save.

ERICNJ28 Posts: 61
2/12/13 7:07 A

If you're having a healthy tuna or turkey sandwich, omit one of the slices of bread (wheat bread hopefully) and have it "open face". Bam!..100 calories saved.


TORTOISE110 Posts: 7,801
2/12/13 7:02 A

limit salad dressings - always order them on the side in restaurants - measure them at home

CMCOLE Posts: 2,667
2/12/13 6:32 A

Great responses.
I'll echo a few

- limit cheese
- eat veggies without that "pat" (herbs are a fine replacement if you need extra flavour)
- black tea or coffee and no "specialty" ones (except perhaps a rare treat)
- measure accurately, not "eyeball"
- definitely measure out snacks like nuts in little zipper bags - store in freezer or fridge; not in plain view

BBYGIRLBELLA SparkPoints: (10,113)
Fitness Minutes: (1,100)
Posts: 68
2/12/13 5:42 A

Great ideas, I'm going to be trying quite a few of these. A couple I had already heard of but some were new and all were amazing emoticon emoticon

LULUBELLE65 SparkPoints: (37,101)
Fitness Minutes: (27,770)
Posts: 1,169
2/12/13 5:23 A

I change portion sizes, or use less of something in a recipe.

If a recipe for soup says it serves 4, I toss in an extra can of broth, and make it 5 servings. The protein, veggies, noodles or whatever stretch a little further, and the calorie count goes down significantly. You don't really notice either, particularly if you toss in more veggies. If you add 3/4 the amount of noodles or rice as called for at the same time, you make even more significant cuts to your calorie count.

I used to make my morning baked oatmeal with five apples, now I make it with three. I make enough for the week, so instead of a large apple every morning, I get 3/5 of one, which saves me 50 calories a day. They are cut up in chunks, so I really don't notice that I am not getting a whole apple.

Edited by: LULUBELLE65 at: 2/12/2013 (05:26)
TACDGB Posts: 6,136
2/12/13 12:17 A

using fat free mayonaise, using sugar free hot cocoa mix. I also buy canned chicken and wash the salt off of it. I also buy non fat powered milk.

GRATTECIELLA SparkPoints: (121,125)
Fitness Minutes: (78,098)
Posts: 4,158
2/11/13 11:28 P

Limiting my evening snack works well for me!

KAYLYNN119 SparkPoints: (2,683)
Fitness Minutes: (806)
Posts: 15
2/11/13 8:39 P

Zumbaobsessed - I LOVE that idea! I'm not a huge egg yolk person to begin with but almost 60 calories saved is soo worth it! Plus turkey sausage - or bacon! - Great idea! Thanks for the tip!

Now what would I do with all those yolks, It may be more cost efficient for me to buy the dozen eggs vs Carton of whites.. but I'd hate to spoil them all :(

BURNEDEVE SparkPoints: (10,842)
Fitness Minutes: (1,219)
Posts: 136
2/11/13 6:37 P

Love the idea of cottage cheese with eggs - I'm going to try that for breakfast tomorrow! I switched all my snacks for fruits and veggies, and if I need something sweet, I get all natural fruit rollups: low on sugar and only about 50ish calories for a whole roll! (Much better than gummy bears or hard candy!)

EARTH-ANGEL Posts: 310
2/11/13 6:14 P

Halve all yo' snackolas!

TIME-4-TINA Posts: 623
2/11/13 4:21 P

switch to egg white omelettes. One egg is 72 calories. One egg white is 17 calories. You could have 4 egg whites for the calories of 1 regular egg. It's a no-brainer. You save major calories there. Looking for a little breakfast meat to go with your egg? Turkey sausage is really good and it's 75% less fat and calories. I will frequently make a breakfast sandwich with egg whites and turkey sausage on a 100 calorie english muffin. It's like 200 calories.

CHERIJ16 Posts: 2,222
2/11/13 3:55 P

These are all great ideas! Some I knew but some I've never heard of that I am going to try.

2/11/13 12:37 P

more veggies less rice, pasta

EREBECCA SparkPoints: (4,541)
Fitness Minutes: (302)
Posts: 163
2/11/13 11:56 A

Have a yoghurt or a piece of fruit instead of chocolate.
Switch to low fat salad dressing.
Stairs instead of escalator.
Take one more spoonful of salad and one less spoon of fries.

BOKJOY SparkPoints: (0)
Fitness Minutes: (3,496)
Posts: 76
2/11/13 11:29 A

Learn to enjoy black coffee, if you're a coffee drinker. If I can train myself to enjoy this (it took time!), you can, too!

Add more vegetables to your recipes. Make your pasta with 1/2 pasta, 1/2 veg (like cauliflower or zucchini). Make tacos with 1/2 meat, 1/2 sauteed peppers and onions.

Use vinegars and citrus juices as salad dressings.

Buy quality, in-season produce and meat/fish. The better these things taste on their own, the less stuff you'll have to add to make them delicious.

SWEDIEPIE Posts: 338
2/11/13 11:13 A

I make my own ranch dressing, and that saves me about 60 calories per serving.
I use PB2 instead of peanut butter.
I switched from skim milk to almond milk in my coffee.

SUSAN1971911 SparkPoints: (351)
Fitness Minutes: (400)
Posts: 1
2/11/13 12:56 A

plain greek yogurt is a great substitution for sour cream . my husband isn't convinced however

Edited by: SUSAN1971911 at: 2/11/2013 (00:57)
WINGLESS98465 Posts: 389
2/10/13 6:43 P

My biggest go-to trick is to just start with less. When I would normally have my lady measure out 2 cups her pasta-Alfredo-stuff for dinner, I now start with 1. After I finish the first, I sit for about five minutes, and if I'm still hungry, I get another 1/2 cup - I rarely get seconds. While the food is yummy, I find I'm not as hungry and I'd rather get to enjoy it reheated at work the next day. If you always set aside 1/2 your meal, you'll find you don't need as much as often.

2/10/13 6:30 P

for the fellow coffee-aholics out there: as much as a skinny latte can be a great choice, an americano (espresso with water) or coffee with 2 tbsp of cream and splenda (or unsweetened if you are awesome and have developed a taste for plain coffee) is a much smarter choice calorie wise and can save you hundreds of calories (if you're a venti kind of girl like i am!)

MVANAKEN33 Posts: 1
2/10/13 6:05 P

I agree! But if you love cheese and must have it get Laughing Cow or Babybel light...I think there are 35 calorie wax-wrapped circles of cheese and they are GOOD! :)

DOWNTOWNER17 SparkPoints: (367)
Fitness Minutes: (322)
Posts: 12
2/10/13 2:15 P

Hold the cheese!!! Just by holding the cheese on a sandwich, you can save around 100 calories. I love cheese, but if I put enough veggies and mustad, I don't even notcie the difference:)!

YOJULEZ SparkPoints: (15,981)
Fitness Minutes: (120)
Posts: 2,171
2/10/13 2:05 P

Just eat a little less of something. Like for rice, I've found 1/2 to 3/4 of a cup is plenty, whereas many recipes etc say to use 1 cup. If I eat a half cup that's about 100 calories right there. I've found 1tbsp of peanut butter is plenty for my english muffin, whereas a serving size is actually 2 tbsp. That's almost 100 calories too.

Also look around at different brands. I found a different brand of bread to use, my original was 100 calories per slice, my new one is 75. For a sandwich, that takes off 50 calories. I was also buying some pitas to use for a recipe on Tuesday, and some were as many as 260 calories, and I ended up with ones that were around the same size, but only 140.

2/10/13 2:05 P

Getting my 7 fruits and veggies in every day - including a vegetable at both lunch and dinner works for me.

MONIQUE432 SparkPoints: (0)
Fitness Minutes: (75)
Posts: 64
2/10/13 1:22 P

I am working on getting better at carefully monitoring my caloric intake as well as increasing intensity of exercise. These two strategies are helping me keep caloric deficits in check.

Edited by: MONIQUE432 at: 2/10/2013 (13:23)
CUDA440 SparkPoints: (84,844)
Fitness Minutes: (90,661)
Posts: 8,044
2/10/13 12:49 P

I do easy swaps for foods. It may not be 100 calories, but it all adds up.

For baking I switch all oil for unsweetened applesauce. and flour i now use King Arthurs white wheat flour to get whole grains.
Swap all sour cream for Plain Greek yogurt! I have even used it in Cheesecake, enchiladas, tacos.....
All cheese now use Kraft 2% milk shredded cheese. Melts great and calories are lower.
if I make mashed potatos I swap out about 1/3 of the potatos for cauliflower. Again you can use the greek yogurt instead of the sour cream.
instead of french fries I now buy ore Ida's sweet potato fries.
I don't use a bun on my hamburgers.
Johnsonville turkey cheddar brats are really good.
For scrambled eggs - instead of milk, I put in some cottage cheese and beat. They come out so much fluffier, and cheesy and added protein.


Edited by: CUDA440 at: 2/10/2013 (12:50)
ICANDOIT1220 SparkPoints: (30,853)
Fitness Minutes: (28,069)
Posts: 179
2/10/13 10:52 A

I notice that if I am vigilant about drinking at least 8 glasses of water/day, it is much easier to shave off an extra 100 calories/day.

What strategies do you use?

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