Nutrition Articles

50 Easy Ways to Cut 100 Calories

Lose Weight By Making Small Changes

10SHARES
Cutting calories may seem like a daunting task, especially when you're trying to cut hundreds of calories each day to lose the recommended 1-2 pounds per week. Will you go hungry? Will your meals taste like cardboard? Will you have to give up your favorite foods?

Don't worry. When you make small changes, the only difference you'll notice is a drop in the scale! Keep in mind that cutting calories can involve smart substitutions or changes in portion sizes, too. Just remember, start small and work your way up to a new—and healthier—way of eating.

Beverages
  • 1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!
  • 2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!
  • 3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!
  • 4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!
  • 5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!
  • 6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!
  • 7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!
  • 8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!

Breakfast
  • 9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!
  • 10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!
  • 11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!
  • 12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!
  • 13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!
  • 14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!
  • 15. Grab a small bagel instead of a medium bagel. Save 99 calories!
Snacks and Sides
  • 16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!
  • 17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!
  • 18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!
  • 19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!
  • 20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!
  • 21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!
  • 22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!
  • 23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!
  • 24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!
  • 25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!
  • 26. Swap 1 cup of canned, crushed pineapple in water for pineapple canned in heavy syrup. Save 119 calories!

Lunch and Dinner
  • 27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!
  • 28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!
  • 29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!
  • 30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!
  • 31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!
  • 32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!
  • 33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!
  • 34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!
  • 35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!
  • 36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!
  • 37. Eat only half of your hamburger or sandwich bun. Save 100 calories!
Condiments and Sauces
  • 38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!
  • 39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!
  • 40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!
  • 41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!
  • 42. Try either cheese or croutons on your salad—not both Save 72-116 calories!
  • 43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!
  • 44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!
Sweets and Desserts
  • 45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!
  • 46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!
  • 47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!
  • 48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!
  • 49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!
  • 50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!
Cutting 100 calories here and there is an easy way to form healthier eating habits without feeling deprived or hungry. With just a few of these tricks up your sleeve, you'll be on your way to reaching your goals in no time!

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Member Comments

  • Just don't drink any soda surely is a better suggestion?
  • The number of times you fall down is irrelevant. The number of times you have the courage to get back up is what matters.
  • #17 literally made me lol.
  • Sorry, not impressed. I'm doing 80% of suggestions and the rest do not apply to me. I longer want artificial sweeteners. (They make me want to eat.)
  • One thing I've noticed is that by checking the serving size on packages I often save calories just by eating only the recommended serving size.
  • Most of these are things I do already. Didn't learn anything new with this one...
  • I use salsa on baked potato instead of sour cream and butter. So yummy. Mixing frozen fruit with oatmeal instead of sugar is also good.
  • Soda is so bad for you! My suggestion if I may??: Save DOUBLE the calories and promote a long life for you AND your friend by quitting soda and NOT sharing it with those you love!!!

    "The food you eat can either be the safest most powerful form of medicine or the slowest form of poison" -Ann Wigmore
  • This article was so targeted to meat and dairy eaters! Not at all helpful to me, but very reassuring that being vegan cuts all those calories effortlessly!
  • Who drinks a 20 oz serving of soda? Eat nutrient-dense real food, high in healthy fats (yes, full fat organic milk), ditch the grains and wheat, and you'll never have to worry about a calorie again.
  • I feel better b/c I am probably following 50- 75% of the suggestions w/o thinking of making trade offs - been doing this a while, I guess. For instance, skim milk and I know each other well! But, I think this list is good for at least suggestions even if I am not in the substitute mode. One thing I am weak on is planning and this is helpful.
  • AMERIBEV
    As this article aptly notes, reducing calories across our diet is fundamental to weight loss. So too is offsetting intake with physical activity. Our industry is working to do our part on this front via the Balance Calories Initiative, which seeks to reduce the number of beverage calories consumed per person in America by 20% by 2025. To do this, we will continue to offer an increasing array of low- and no-calorie options, as well as smaller portion sizes. And, as mentioned here, diet beverages are a good option for calorie reduction, as this study’s findings’ reinforce: http://bit.ly/Ik4
    zjC
    -American Beverage Association
  • FRANKESTYAN
    Very informative post, you can cut calories by following these simple tips http://bit.ly/1xU
    4ZE8
  • HILLSLUG98239
    Read labels. I'll stick with real half & half in my coffee, real butter, and real whipped cream. The reduced-fat varieties of foods naturally high in fat are laden with additives. When I gave up fake stuff and started eating real food, my blood chemistry improved dramatically.

    Fat is not always the enemy. Sugar is not always the enemy. Mindless eating is.
  • To the anti-diet soda posters, just shut up. Usually I'm less blunt, but you guys are just as bad as the people who say you're not healthy for eating meat, and shoving vegetarianism down your throat. Everyone is different, not everyone wants to stop eating everything that might be bad for them. Not everyone wants to drink water for every beverage. Some people simply don't give a turnip.
    Is everything you eat %100 healthy, and free of all processing, chemicals, preservatives, sugars, etc? If it is, why does that give you the right to dictate how other people go about their own diet, and weight loss. If a diet soda here and there helps you cut calories, and stick to your weight loss efforts, what does it matter to you? If someone no longer has joint problems, heart problems, bone loss, etc from being obese because they made a swap that worked for them, that's FINE.
    Not everyone has to eat what you do. Sure, say "well I think such-and-such would be a better option because of studies like this *link* but to each there own." That's fine, it's nice to offer suggestions, and information. It's just plain rude to be demanding that people stick to the diet that works for you.
    If I sat here trying to tell you that you shouldn't believe in your religion because it's not MY choice, it'd be pretty messed up, right? It's the same with anyone else's life choices. This article isn't advocating unhealthy things, read the title, it's how to cut calories. That's it. Some of it's healthy, some is the lesser of two evils, and all of it is personal choice.


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