10 simple ways to cut calories without going hungry

Foods to lose and substitutes to love

Updated:: 2009-10-14 21:04

Published:: 2006-08-23 00:00

By: Vanessa Hurley

Lighten the nachos, burgers and ice cream

Looking for ways to shed some unwanted pounds? Cutting your calorie intake and getting regular exercise will help you to reach your weight-loss goals.

Here's a useful fact: one pound is equal to 3,500 calories. A healthy weight-loss program involves losing one pound per week and most people can achieve that by reducing their calorie intake by 250 calories a day and burning an additional 250 calories with daily physical activity.

Calorie countdown
Reducing the amount of fat in your meals and snacks is one way to cut calories. Fat contributes nine calories per gram, while carbohydrates and protein contribute four calories per gram. Adding more fibre is another way to keep your calorie intake down; fibre adds bulk to meals and keeps you feeling full longer.

Here are some simple and satisfying alternatives to high-calorie meals and treats -- these substitutes are lower in calories, higher in disease-fighting antioxidants, and higher in fibre so you won't be left feeling hungry.

1. Lose it: Nachos
Love it: Baked tortilla chips topped with reduced-fat cheese, black beans, corn, tomatoes and green onions. Swap sour cream with salsa for dipping. Calories cut with this alternative: About 700.

2. Lose it: Cheeseburger and fries with medium-sized soda
Love it: Veggie soy burger on a whole-wheat bun topped with crisp veggies and reduced-fat cheese along with a diet soda instead. If you're craving beef, opt for the leanest burger available and go for the grilled meat instead of fried. Bake the fries instead of deep-frying and you'll save about 150 calories.

Feeling adventurous? Make home fries using sweet potatoes, which are brimming with fibre and beta carotene -- cut potatoes into wedges, coat with a little olive oil, bake in the oven and season to taste. Calories cut with this alternative: About 350.

3. Lose it: Chocolate ice cream sundae with whipped cream
Love it: Low-fat frozen yogurt with fresh berries topped off with low-fat whipped topping. Calories cut with this alternative: About 250.

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