Calorie-Cutting Tricks

Check Food Density

Healthy foods that seem similar can have quite different calorie counts. Compare 1 cup of raisins (480 calories) with 1 cup of grapes (104 calories). “One cup of grapes is going to be better than a cup of raisins, because the grapes are going to fill you up more,” Salamon explains. “There’s more water, maybe more fiber, and the sugar isn’t as concentrated.” And by making that one choice, you’ve saved over 300 calories. Salamon also points out that if you have a choice, pick foods that are closest to when they were picked because you’ll get the juices and more fiber, as compared to the dried varieties.

Choose Smaller Portions

We’ve all seen overflowing plates of food and hamburgers that are so big, you wonder how you’re going to take a bite. Those large portions are part of the calorie problem, and one solution is to say no to the super sizes and food portion upgrades. You need to be careful at home, too. For example, if you want to make buttermilk pancakes, there’s a big calorie difference between a 6-inch pancake (175 calories) and a 4-inch pancake (86 calories).

Salamon says that when she has a patient who wants to count calories, she shows them the Harvard Healthy Eating Plate. This gives them a visual idea of how much food is on their plate and the portions of the various types of food that balance out their diet.

Try Mindful Eating

When you’re eating, it takes a while for your gut to tell your brain that you’ve eaten enough. The process can take around 20 minutes. So if you’re eating quickly, finishing off your plate in 10 minutes, your brain hasn’t registered that yet, so you’ll likely feel hungry enough to want seconds. This, of course, would add to your calorie count for the day.

Salamon recommends you try mindful eating as you start your meal to reduce your desire for a second plate. “It’s not as simple as it seems, but once we get a handle on it, it becomes second nature,” she says. “It can be as simple as chewing your food to applesauce consistency before you swallow or putting down your fork between bites.” Both these tips slow you down, allowing your brain to catch up to your gut.

Mindful eating also might help with digesting your food if you’re one of the millions of people who eat while working, driving, or doing any other activity that distracts you. It seems that if you’re not concentrating on eating, your digestion may slow down, and this can affect how your body absorbs the food’s nutrients.

Spread Your Calories Throughout the Day

If you’re tempted to save on calories throughout the day so you can splurge in the evening, Spence says this might not be a good idea. “Your body needs food throughout the day,” she explains. “It’s an energy source, and our body needs energy to function.” You don’t have to have diabetes or insulin resistance for blood sugar drops and spikes to be a problem, and that can happen if you don’t fuel up regularly.

Also, if you limit yourself too much, you might be so hungry by the time your evening or night treat comes around, you’re tempted to go beyond the calorie limit you’ve allowed yourself for the night. This could set you up for failure.

Don’t Eliminate; Reduce Instead

If you completely get rid of foods you enjoy, you can become obsessed about not being allowed to have them. “When you’re hyper focused on one thing, that actually increases food cravings,” says Megan Miller, a dietitian at LifeMD. Food cravings are one reason why so many diets don’t work. If you like bread, bread itself isn’t bad. It’s how you consume the bread. Are you eating white bread? Try a whole-grain bread instead. Do you eat several slices of it? Cut back on the amount.

Treat Yourself Once in a While

One reason many dietitians don’t like the word “diet” is because the word implies restriction, Miller says. This can make the whole idea of weight loss seem like drudgery rather than something healthy and helpful. A good example of this is the idea that you can’t enjoy anything high-calorie while you’re trying to lose weight. Unless there’s a medical condition that restricts you from having it, there’s no reason why you can’t have a treat, as long as it’s a small portion and it’s occasional.

Calorie-Counting Tools Can Be Helpful

You can be old-school and write down your calories on a pad or a piece of paper or in an online journal, or you can use a smartphone app. There are many apps on the market, including some free ones, like MyFitnessPal, that allow you to scan bar codes or take photos. “They can give you information like how many calories, macro nutrients, vitamins, and minerals. You also have your information for the long term,” Salamon says. “How successful was I with my weight loss or gain? I can check back, and it’s right there.”

But use the apps with caution because they’re not individualized. A health professional, like a dietitian, can provide information based on your specific needs.

Stick to It for the Long Haul

Weight loss should never be a fast thing, even when you’re counting calories. According to Miller, it’s important to set realistic goals, and for most people, that would likely be losing 1 to 2 pounds per week. If you try to do things too quickly, you’ll burn out because there’s no magic fix. “That’s not how our bodies work,” she says.

The changes you make now have to become natural and a part of your life beyond losing weight. That way, you have the best chance of keeping it off while still enjoying your food.

Recap

• Calorie counting should start before you begin reducing your calories. This will let you know what foods you’re eating (and when) that are the highest in calories.
• Check the calories before assuming – for example, a cup of grapes and a cup of raisins have very different calorie counts and nutrition, despite being the same fruit.
• Try mindful eating, so your brain can catch up to your gut and signal that you’re full.
• Don’t obsess over calorie counting, and allow yourself some treats. Depriving yourself won’t help and can sabotage your efforts.
• Weight loss is a long-term goal, even with counting calories. Don’t expect quick results.