Nutrition Articles

50 Easy Ways to Cut 100 Calories

Lose Weight Without Deprivation

2.7KSHARES
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!
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Member Comments

  • 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. - 9/17/2014 11:46:08 AM
  • 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. - 9/17/2014 11:13:41 AM
  • Some great ideas! I think most that have been on SP for a while, know this stuff, but it is great for new dieters! There will always be critics, so maybe they should write their own articles. Diet drinks are great subs for those that like carbonated drinks (ME!!). I'm about sick of hearing the naysayers slap us around because we drink them, and yes, I've done the research and have found nothing that substantiates all the claims that it is going to kill me. You can't convince me and I can't convince you (I'm not trying to) so just leave it be...please. - 9/17/2014 8:46:21 AM
  • JEDIGYRL
    This is insane. Who is drinking regular soda all the time and eating pineapple in heavy syrup? Perhaps this is a beginner article for someone who has no clue about healthy eating. Swap a candy apple for an apple. Even as a child I ate a total of 3 candy apples from the age of 4 to 15. - 9/13/2014 10:32:43 AM
  • ASUPAN
    This article is so full of inaccurate information! So many of the tips are just completely wrong. The calories do not add up! I assume the writer has no qualifications to write such an article. As a dietitian reading this type of thing scares me, and I hope anyone reading this is smart enough to just look at labels and do their own math instead of relying on these tips. - 7/29/2014 9:52:27 AM
  • JENSALINS
    I was really disappointed by the "eat half of this and take the rest home" ideas. If people were actually satisfied by cutting their portions down to half-size, then we wouldn't all be in the mess we're in. It's one thing to be aware of portion sizes, it's another to simply eat only half the food in front of your face and demand to yourself that you be satisfied. - 6/20/2014 1:26:41 PM
  • JANETEMILY
    I think some people are missing the point of this article. It is addressing the concerns of all of the regular people out there who may just be starting to try and lose weight, and think it's too hard or they have to give up too much at once. I don't think it was aimed at the "professional" dieters out there in Sparkland who so indignantly give their OPINIONS as though they all have degrees in health and nutrition. Some people can only handle their journey a few small steps at a time... - 5/19/2014 4:15:06 AM
  • HELENAROOS
    Thank you!! Such easy ways to change and still not feel you loose out!!! - 5/18/2014 6:02:32 AM
  • I agree with HANDPICC, DJONES3423 and JANAMP09 - there are a number of problems with these suggestions. Maple syrup is all sugar (very few nutrients), and that's worse for you than a couple more calories. Most of the other suggestions are not realistic. Rather than making sugary substitutions for drinks, you shouldn't drink any sugar at all. "Healthy" and "low-carlorie" are not the same thing! - 5/18/2014 2:01:06 AM
  • Really! Advising people to drink diet pop. Stay away from that stuff people. Study after study has shown how bad it is for people! I personally stay away from anything Fat Free or Sugar Free. They usually had additives that are worse for you then the fat or the sugar. I would advise staying away from pop altogether! - 5/17/2014 7:32:52 AM
  • I don't have the calorie counts, but drinking low fat milk gives you nutrients and less calories. Skim milk is pretty much like water. Also,the chemicals used to make soda diet are worse than the soda....don't bother with it. Have sparkling water when you need fizz. - 5/8/2014 1:30:52 AM
  • I dont - 5/8/2014 1:28:30 AM
  • Very good tips. However a glazed donut has few calories than a bagel. - 2/4/2014 7:52:51 PM
  • wow, eye opening!!! I'm going to print this out as a reminder. Best article! - 1/28/2014 6:31:42 PM
  • 1Tablespoon of butter or margarine has 100 calories. 2 tablespoons of maple syrup have 104. That is an increase of 4 calories Did they mean to say fat free syrup. I find that I sometimes need the butter for fat instead of the carbs in the syrup. I like these lists but as others said read and substitute carefully. - 11/18/2013 6:53:01 AM

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