How to Save Some Calories Today?

four ways to cut calories (at least 500) each day

Sari Sabry
Jun 11 · 4 min read
Photo by NordWood Themes on Unsplash

It’s hardly rocket science: eat fewer calories and you’ll lose weight faster. Life, on the other hand, is delightful.

And we live in a place where there is plenty. Cutting calories is difficult, especially if you are unaware of how much you consume each day. While the purpose of this story is to assist you in losing weight, keep in mind the following: According to studies, those who keep a daily food journal are more likely to eat less than those who don’t.

Start documenting what you consume in your smartphone notes.

Below are four ways to reduce calorie intake (at least 500) a day:

1. Have Seltzer, Not Soda

Photo by Food Photographer David Fedulov on Unsplash

A 20-ounce can of ordinary cola* contains 250 calories (plus 69 grams of sugar!). There are no calories in a bottle or can of sparkling water.

Do you dislike the taste of ordinary water? Look for a bubbly beverage that has genuine fruit extracts.

These flavored alternatives add no calories or sugar to your beverage while giving it a soda-like flavor. But what if you’re a caffeine addict who drinks soda? There are no calories in coffee or tea. Even if you add a teaspoon of sugar, you’re still only getting four grams of sugar compared to 69. If you enjoy cream, limit yourself to one Tablespoon (35 calories), which counts as an Extra.

Remember that whole milk, cream, and half-and-half are all acceptable dairy products.

*On October 21, 2018, nutritional data was gathered from

2. Have Fruit, Not Juice

Photo by Eiliv-Sonas Aceron on Unsplash

Whole fruit contains fiber, antioxidants, vitamins, and minerals, to name a few components. So you’d expect that fruit juices, especially those labeled “100% natural” or “100% juice,” would have all of those valuable components. Unfortunately, the answer is no.

Consider the following: A cup of orange juice includes 112 calories and 21 grams of sugar, according to Consumer Reports. A medium orange contains just 65 calories, 12 grams of sugar, and 3 grams of fiber. While juice sugars are naturally generated, the problem is that juice lacks the fiber found in whole fruit, which aids in the faster absorption of juice sugars.

Fruits with less sugar, such as berries, are likewise a good choice.

3. Eat Peanut Butter, Not Chocolate

Photo by Tetiana Bykovets on Unsplash

If you like chocolate, you’ll get a craving for it. Instead of a chocolate bar* (which has 220 calories and 24 sugars), consider a spoonful of peanut butter (which has 90 calories).

One gram of natural sugar is found in 100 percent natural peanut butter (made completely of peanuts with no additions). You’ll get some healthy fats in as you “indulge,” thanks to the delicious texture and satiety of peanut butter.

*On October 21, 2018, nutritional data was gathered from

4. Chew Gum, Not Chips

Photo by Samuele Giglio on Unsplash

Even if you just had dinner an hour ago, it’s 8:30 p.m. and you’re craving a snack. Instead of caving in, consider filling your mouth with sugar-free gum to help you lose weight.

Jan Chozen Bays M.D. claims that we entertain our mouths by eating in her book Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Even if we aren’t hungry, our mouths yearn for adventure.

Our tongues are pleased when the flavor is saltier, crunchier, and more complex (but not our waistlines).

Gum can keep our jaws occupied, preventing us from swallowing unnecessary calories.

Thanks for reading! Leave some comments below.

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