Cut Calories Without Dieting

Cut Fat and Calories Without Deprivation

-- By Nicole Nichols, Health Educator & Fitness Instructor

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The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

VTHOKIE88

For me, logging my food opens my eyes to what choices mean. It's been so educational. I'm a newbie at this - 3.5 months in, but I find even in situations where I don't plan my food or log, I keep the count in my mind and it helps me stay within a healthy range, which for me is 1200-1600 calories. - 11/17/2012 9:21:57 AM
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SHANETTE3

I do this every day! I track what I eat, and I use the sparkpeople app for that on my blackberry. I love it. It keeps me accountable to everything that I put in my mouth. I have also taken my favorite recipes and figured out cal content so that way I know even what some of my favorite food had for cals. I have lost 95 pounds and have kept it off for 5 years. I love this website. I get breakdowns and if I splurge, I don't get mad at myself, I realize that I am human. When someone commits to losing weight, they should fully commit. I have tried other diets in the past, but none of them work, because they restricted what you could eat. I eat what I normally cook, I just eat a lot less. I am at 1200 cals a day and I feel great. As one of my friends put it to me a few days ago, I am the enegizer bunny. I went from a size 24 to a 10. I look great, feel great and am in better health now then I was 5 years ago. Thanks again to spark people for this website. I am truely grateful for getting my life back. - 11/17/2012 9:14:52 AM
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MOTHEROFBOYS5

Eating low-fat food doesn't work for me at all. I didn't start losing weight until I incorporated more fat in my diet...not less. Yes, real fat has more calories, but it also keeps you satisfied so you're not hungry! - 11/17/2012 8:12:20 AM
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FARMGIRL126

I think the log book is a good idea, I have always had success with this. I think it is a way to keep you aware of what you eat and can help with understanding your eating patterns. It can also keep you honest until you have established a routine that helps you maintain or lose the weight. - 8/20/2012 9:29:06 AM
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CERULEANTEAR

Someone mentioned earlier how keeping a log of your eating habits seems like a "diet". I have to agree. It is helpful, but it makes me feel restricted. I find that many of these tips are helpful, but they still seem like a diet to me. - 8/19/2012 6:45:13 PM
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HZGLORY

I am new to all this but so far I think this spark article is on the right track. It may have some outdated stuff maybe, but over all it is good. It makes you think about all the little things we can change that help to add up to one lb lost. I hope others can learn from it as I have. Susan - 8/19/2012 4:46:08 PM
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BELASARIA

As many have said, falling into the lure of "Fat Free" and "Sugar Free" can do more harm than good. That fat free mayo? Check out the sugar content. Sugar Free? Well, I've discovered (belatedly) that artificial sweeteners actually INCREASE my cravings for sweets and for food in general.

I'll agree with the "measure your foods" but it took me a VERY long time to get over the panic I felt when measuring things out.

This is not a "one size fits all" solution. I compare it to a cafeteria-style, where you pick and choose what works best for YOU and go from there. - 8/19/2012 12:28:22 PM
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JANNEBARN

This information is flawed, outdated and a really good way to not lose weight. The info on fats is especially inaccurate. Not all calories are created equal. Read Gary Taubes and William Davis if you want to make a life style change that will result in weight loss and improved health. - 8/19/2012 10:41:15 AM
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BITHOO

This seems pretty basic -- so basic that I've done it all, and STILL remain overweight. With all these suggestions, it is very easy to still eat more than you need ... especially if, like me, you're "a lady of a certain age."

So far, I haven't found a "lifestyle" approach to getting/staying slim that works for the long haul: if I eat what I enjoy in moderation, include plenty of fruits and veggies, cut sodas and fast foods out, eat sweets sparingly, and exercise in moderation most days of the week, the weight does NOT melt off. In fact, it either stays the same or inches up!

Bithoo - 8/19/2012 7:40:12 AM
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LACIEJAE

Is it just me or does this whole article look like a diet plan?

This article has some nice guidelines in it, but implying that the MOST successful way to lose weight is by using a log and recording everything is misleading.

For example, people who have anxiety or suffer from "all or nothing" syndrome often find that logging everything eventually triggers them to fall OFF the bandwagon. Also, what about sensible eating strategies for life? I don't know about you all, but if I'm not planning on keeping a calorie log for life, I shouldn't be using one now, according to established psych theory on the subject.

Also, get real with the fat and alcohol. I drink twice a week or so and it is a relaxing way to remind me that I am prisoner to no diet. - 1/26/2012 11:00:58 AM
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MINDHORIZON

I've tried various strategies for controlling my weight. The ones that work best for me are pretty much the exact opposite of what experts tell us to do. For instance, I find that fats are quite satiating for me. If I eat fatty foods, they fill me up and I'm not hungry. I can literally eat cream cheese by the brick and not gain weight. By contrast, the experts keep telling us to eat low-fat carbohydrate foods. When I do that, I gain weight. It doesn't matter if the carbohydrate foods are high-fiber whole grains. I will pack on the pounds in very short order. Also, carbohydrate foods of any kind trigger cravings, and I soon want more. My best strategy has been to get the bulk of my carbohydrates from fruits and vegetables, to get sufficient protein from meats, and to eat fat. One must remember, the original advice to eat a low-fat diet was based on an assumption, not research. Since that advice was given, this nation has gotten fatter. - 8/3/2011 5:43:44 PM
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SSJIGGER

I really liked this arcticle - Thank you! - 8/3/2011 10:32:05 AM
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MISSYGEEN

People keep asking me what am i doing. This article is a great simple way to explain it. I love pizza and don't eat it as often as I used to but I will remember now to dab it with a napkin. I usually have a nice salad with my pizza to keep me eating less or I will eat a whole pie. I was a little concerned about the olive oil as I have read that when cooking it you have to be careful to cook it at low to medium temperatures. The other thing I think we should be careful about is the fat free foods as they sometimes have more sugar than the real stuff. - 7/4/2011 10:09:37 AM
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GINAMARAL

Most of the ideas are basic and good. However, I take exception to the recommendation to substitute "Lite" products for the real thing (mayo, sour cream, ice cream, chocolate, for example).
I tried this once. Yuck! This backfires, leaving you with a craving.
Avoid faux foods! Learn to enjoy just a little of the real thing.
Hey, it worked for Julia Child. - 1/22/2011 1:42:30 PM
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CIRANDELLA

So many great fat-free or very low-fat alternatives to be found, too. Borden makes fat-free American cheese slices which weigh in at a mere 25 cal./slice, 4 gm. protein...and the calcium, for instance. Laughing Cow light cheeses are 35 cal./wedge. Cabot makes a delicious 75% fat-reduced cheddar whose calories and fat grams are also low. And Hellmann's has a green-lidded reduced-fat mayonnaise dressing that's only 15 cal./T. If you use coffee creamers, get the sugar-free versions: 15 cal./T. And, I've come to prefer fat-free cottage cheese and Greek yogurt, too. - 1/22/2011 12:51:42 PM
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