Five Ways to Cut Calories

You can lose weight without giving up the simple pleasure of eating

by: Carole Carson, from: AARP, Updated May 2011

Many of us struggle to cut calories from our daily diet. Here are five tips to help:

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Go From Fat to Fit

1. Don’t drink a calorie. Instead of apple juice, eat an apple. Instead of orange juice, eat an orange. Besides giving you something to chew on, the fiber will help to fill you up.

2. Rehydrate with water. Unless you are exercising most of the day, water is all you need to adequately restore your body’s fluids. To add zing, flavor your water with a small amount of lemon or orange juice.

Thirst is often mistaken for hunger. — Photo by Beau Lark/Corbis

3. Drink a glass of water when you feel tired or hungry. Feelings of fatigue and hunger often mean your body is thirsty. A glass of water can boost your energy and eliminate hunger pains.

4. Eat regularly. If you allow yourself to get overly hungry, you’ll fall into the “see food, eat food” mode, grabbing whatever is in the refrigerator or cupboard. Small, frequent — and nutritious — meals help to manage hunger and prevent overeating.

5. Replace shortening with applesauce. When baking cakes, brownies or muffins, replace oil with equivalent amounts of applesauce. This enhances flavor, locks in moisture and reduces calories.

We can achieve weight loss and fitness without giving up the simple pleasure of eating. You will also see over time that you’re happier when you eat healthy — your body, mind and spirit will appreciate the thought you put into your food choices. With a little planning, we can create an incredible, edible diet. Bon appétit!

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Carole Carson, author of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction, serves as the coach for the AARP Fat to Fit online community.