Calorie Cutting

Calorie-Cutting Tactics
By: Reader's Digest
Eliminating those calories (as well as burning more through exercise) doesn't have to be painful.

Starvation and deprivation diets simply don't work.

Instead, the little things are what matter.

Here are seven ideas to get you started:

1. Eat breakfast. A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.

2. Measure that cereal. The average serving of cereal is 1 cup. Yet most adults pour out at least twice that.

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3. Scoop and save. Every now and then someone comes up with such a cool kitchen utensil that you just have to rush right out and buy it. That's the Lê Scoop. Its function: to scoop out the inside dough from a bagel, leaving you with the outer crust (and, of course, less fat and fewer calories). Fill the inside with nonfat cottage cheese sprinkled with ground flaxseeds for an easy, low-fat, low-calorie breakfast.

4. Buy the smaller size. The larger the portion in front of you, the more you'll eat. It's a proven fact. When researchers sent 79 parents home with a video and either 1- or 2-pound bags of M&Ms along with either a medium or jumbo size tub of popcorn for each family member, they ate more M&M's from the 2-pound bag than the 1-pound bag, and about half a tub of popcorn, regardless of the tub size.

5. Make smart switches. See how much you can save by switching from high-fat, high-calorie indulgences to lower-fat, lower-calorie options. Just by making the following substitutions, you could lose 25 pounds a year:

Instead of eating this once a week
Try this once a week
Calorie savings

Large fries
1-ounce snack-size bag of potato chips
383 calories a week,or 5.7 pounds a year

Fried chicken breast
Roasted chicken breast and wing and thigh without skin
243 calories a week,or 3.6 pounds a year

Burger
Veggie burger
216 calories a week,or 3.2 pounds a year

Three slices bacon
Two slices deli-style ham and two eggs and egg substitute
199 calories a week,or 3 pounds a year

Chocolate ice cream
Nonfat fudgsicle bar
240 calories a week,(1 cup) or 3.6 pounds a year

Pasta carbonara
Pasta with tomato sauce(1 cup)
246 calories a week,or 3.7 pounds a year

One slice cheesecake
One slice angel food cake with strawberry topping
130 calories a week,or 1.9 pounds a year

6. Skip the soda. If you drink non-diet soda, you can cut 160 calories (per 16 ounces) out of your day just by switching to diet soda. Better yet, drink green tea or water flavored with a squeeze of lemon or lime.

7. Start with soup.Studies show that people who start a meal with soup--especially broth-based soup--end up eating fewer calories by the end of the day without feeling hungrier.