15 Ways to Cut 100 Calories a Day

Modest changes to your diet add up. Cutting just 100 calories a day translates into a 10 pound weight loss in one year.

Deprivation diets set you up to backslide because you can't survive on grapefruit and celery sticks for long.

On the other hand, starting small allows you to make lasting lifestyle changes with less effort and discomfort. The only thing you'll notice will be your shrinking waistline.

Lose weight without hunger pains and fatigue. Take a look at these no sweat strategies to start taking off pounds.

Changing the Way You Eat

1. Focus on fruits and vegetables.

Aim for at least 5 servings a day of fresh or frozen fruit and vegetables.

They're nutrient-dense so you'll feel full while eating less.

2. Redo your salad.

Some salads are more fattening than a fast food burger. Steer clear of bacon, extra cheese, croutons, and creamy dressings.

Pile up leafy greens and other vegetables instead. Add protein with grilled fish or chicken.

3. Budget your sweets.

An occasional treat can make it easier to stick to your diet. Plan ahead for how you want to spend your sugar calories. A half ounce of dark chocolate has about 100 calories.

4. Carry snacks. You're less likely to overeat if you eat before you're ravenous.

Keep cut vegetables and peanut butter in the office refrigerator. Pack a cooler with hummus and baby carrots.

5. Slow down.

You'll be satisfied with less food if you give your brain a chance to realize that your stomach is full.

Pull up a chair and savor your meals. Chew each mouthful carefully.

6. Reduce portions.

You can enjoy a wide variety of foods like ice cream or baked ziti if you stick to a reasonable serving size.

Learn to eyeball what four ounces of meat or one ounce of cheese looks like.

7. Dine at home.

Eating at home rather than a restaurant will usually save you much more than 100 calories - even when you eat the same dishes.

Luxury hotels and neighborhood diners both tend to use a heavy hand with oil, butter, and other fattening ingredients.

Changing the Way You Drink

1. Skip soda.

A 12-ounce can of cola has 140 calories, and they're all sugar. Drop the soda habit or have a calorie-free club soda.

2. Limit juice.

A cup of orange juice has about 130 calories. Opt for a small orange with 45 calories and more fiber.

3. Rethink milk.

Trade in whole milk for low-fat or skim milk. Soy milk has even more protein and fewer calories, but check the label to avoid added sugars.

4. Enjoy cocktail hour.

A Bloody Mary has only 125 calories compared to 500 in the average Margarita. Wine and light beer are also good choices.

5. Whip up smoothies.

Drink a meal. Choose ingredients that provide complex carbohydrates and protein like green vegetables, berries, peanut butter, Greek yogurt, protein powder, and flax seeds.

6. Slim down coffee.

There are almost 50 calories in a tablespoon of sugar, and 20 in the same amount of half-and-half. Gradually cut back by half.

7. Brew tea.

Tea has no calories, and it's full of phytochemicals that protect your health. Enjoy it hot or cold.

8. Focus on water.

Make water your first choice for what to drink. Flavor it with mint, cucumber, or cut fruit for more variety.

Losing weight is easy when you cut calories in places where they won't be missed.

Eat a little less each day, and exercise regularly so you can reach your fitness goals.

A Foolproof Weight Loss Formula for Cheese Lovers

Cheese may be healthier than you think. Evidence keeps growing about the nutritional benefits of cheese, and there are ways to enjoy it that are less fattening than a double cheeseburger.

If you’ve been cutting back on cheese because you’re trying to lose weight and protect your health, it may be time to go back to eating the foods you love.

Take a look at the latest news about cheese and how to make it part of a balanced diet.

Health Benefits of Cheese:

1. Protect your heart.

While cheese is a major source of saturated fat and sodium, it may actually be good for your heart because of the way its molecules work together.

Calcium appears to keep some harmful fatty acids from breaking down.

◦ At the same time, full fat dairy products contain a fatty acid called Palmitoleate that is known to neutralize the effects of saturated fatty acids, fight inflammation, and reduce the risk of diabetes.

2. Build your bones.

You probably know that the calcium in cheese strengthens your bones. A single ounce of cheddar provides about 20% of your daily needs.

3. Consume more protein.

Protein is another important building block of bones, muscles, and hormones. It also speeds up your metabolism and helps you to feel full.

Most cheeses contain almost as much protein as fat.

4. Enjoy good bacteria.

Microorganisms in your digestive tract affect your immune system and body weight for better or worse. Cheese is full of the beneficial bacteria that you want to cultivate.

5. Strengthen your teeth. Calcium isn’t the only reason cheese is good for your teeth.

When you eat hard cheeses, you reduce the acids in your mouth that can cause cavities.

6. Get your vitamins D and B12.

Cheese is one of the few foods that naturally contain vitamin D, another requirement for healthy bones and immune functioning.

It’s also a good source of B12 that’s central to brain functions and red blood cell formation.

Making Cheese Part of a Healthy Diet:

1. Limit your portions.

While cheese is a nutritional powerhouse, the calories add up fast.

One ounce of cheddar contains about 115 calories. That’s about the size of four regular dice.

2. Choose soft cheeses.

Most soft cheeses are lower in calories than hard cheeses.

In addition to cottage cheese, you may want to try ricotta, mozzarella, and feta. Neufchâtel is also a delicious substitute for cream cheese with only one third of the fat.

3. Add to vegetables.

How you eat your cheese counts too. Think of it as a flavoring rather than a main course.

Grate it onto salad greens or make a light sauce with nonfat milk.

4. Serve with fruit.

Make your desserts more wholesome. Instead of cakes and cookies, end a meal with figs and Camembert or blackberries and Brie.

5. Sprinkle on soup.

Soup is a filling way to start a meal, especially if you liven it up with a little cheese.

Some tasty pairings include topping off an onion soup with a layer of Gruyere or garnishing a black bean and spinach soup with shavings of Manchego.

6. Bake your own pizza.

Instead of ordering a pie with double cheese and pepperoni, make your own lighter version. Use a whole wheat crust and top it with more spinach and less mozzarella.

7. Go natural.

Check the labels to be sure you’re buying cheese rather than cheese products. Processed cheese is often lower in protein and calcium and higher in calories and fat.

Eat your mozzarella with pride, knowing that it’s packed with essential nutrients.

By controlling portions and making smart choices, you can enjoy cheese while you watch your weight.

Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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