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  • Writer's pictureMackenzie Martin

Easy Ways to Cut Calories

Updated: Nov 9, 2019

10 tips & tricks to EASILY cut back on calories

Hey there!

Since you clicked to read this post, I’m assuming you're curious about some ways to cut back on the cals. If that’s the case, ya came to the right place.

I put together some of my own tips and tricks on how to EASILY cut back on calories every day. Calories add up *as we all know*, so by practicing mindfulness and following some of my tips/tricks, you can definitely succeed at cutting some of those unnecessary/unwanted calories with ease *BLESS* each day.

& onto the tips...


Tip 1: Start your day with protein.

We've all heard, many times over, that we need protein and that it keeps us fuller longer. Well, we do, and it does! Beginning your day with wholesome protein can also help you avoid sugar crashes later on.

There's even been evidence found in studies proving that when you start your day with protein, you're likely to eat 2-3 times LESS calories than if you start your first meal of the day with something high in sugar that raises blood sugar levels. So, go for the protein!

Tip 2: Fuel your body with more WHOLE foods…say goodbye to processed junk.

Try cutting back on processed ‘junk’ foods whenever you can.

By processed foods, I mean chips, pastries, cookies, your syrup-enhanced latte, etc. Many of these ‘bad’ processed foods provide you with very little to no nutritional value.

Not all processed foods are complete crap, though. There's some healthy options, like hummus, nut butters, veggie burgers, etc. It's just all about knowing what the ingredients are. Steer clear of chemicals, most oils, artificial flavors/colors, and added sugars as best as you can.

healthy meal

Hot tip: Don't focus on what you're taking away...think of what you're adding to your diet, instead. Wholesome, natural foods...those glorious foods that comes straight from the earth.

AKA: whole fruits, veggies, nuts, seeds, etc. Incorporate more of these into your diet, and cutting out the crap becomes much easier. Eating like this will keep you fuller longer and you'll have more energy.

Tip 3: Add more veggies to your meals.

Vegetables are so high in volume and provide lots of fiber.

So they fill you up without adding a whole lot to your calorie count (unless you’re cooking them in lots of oil—then they can pack on the calories, so if cutting calories is the goal—hold the oil).

Tip 4: Eat when you FEEL hungry—not when you’re bored.

Listen to your body. Many of us are guilty of eating when we’re bored—we’ve all been there. If you struggle with this to the max and can't resist the urge to eat out of boredom, go do something! Go walk your dog, take a bath, read a book, etc. Distract yourself.

Tip 5: Avoid mindless eating.

Y’all know what I mean—I’m talking about grabbing a bag of chips, or candy from the cupboard and plopping down on the couch with it. Eating straight from the bag, watching TV and not even realizing how much you’re eating.

If you do have a craving you just can’t seem to resist, control how much you eat by measuring out a serving, and be aware of the calories that it will add to your daily intake.

Tip 6: Building off of my last tip—Don’t eat in front of the TV.

Easier said than done.

A lot of us are in the habit of getting home from a long day at work and wanting to kick back and relax for a 'minute' with our favorite comfort food. We turn on the tube, get lost in our shows, and in comes the mindlessly eating.

30 minutes go by and odds are, you ate way more than you even realized. Sound familiar?

The best way to avoid the calories this habit adds on is to simply not allow yourself to eat in front of the TV. Eliminate distractions, focus on what you're eating, and enjoy it fully!

Tip 7: Hold the oil.

Now—this can be a controversial topic, as there are some experts who claim that olive oil is good for us and that we ‘need’ it in our diets.

HOWEVER, it definitely can pack on the calories. Think about it—say you’re making some veggies for yourself on the stove in a pan. You add 1-2 tbsp of olive oil to sauté them…that’s an extra 120-240 calories! If you think that's the only way you can sauté veggies, trust me, there's other ways.

  • You can use sprays, such as olive/coconut/avocado oil spray… NOT zero calories like the labels claim, but definitely much fewer than when compared to their full-on oil counterparts.

  • My favorite way to sauté veggies without oil is by using balsamic vinegar (click here for full details).

Tip 8: Love cereal?...Read your labels.

Look for cereals with less *or, preferably no* added sugar, and more protein and fiber. Measure out your servings…very few people actually do this. It can be incredibly eye opening to see what an actual serving of your go-to cereal really is.

You'd more than likely find that you’re consuming WAY more than you thought.

Tip 9: Don’t want to keep eating junk food? KEEP IT OUT OF THE HOUSE.

fruit salad

The easiest way to avoid eating unhealthy foods is to not have access to it.

Instead, fill your cupboards with healthy snacks, and of course, more wholesome foods! Remove the temptation.

Tip 10: Add more spice to your life.

Let’s be real here…no one wants to eat boring meals day after day like plain grilled chicken, steamed rice and veggies. Good news! don’t have to!

Toss some spices & fresh herbs into your meals to add more flavor without adding any calories! *YAS*

I’m not saying to reach for the salt shaker—because salt is straight sodium, and that’s a whole other topic in itself—but too much sodium can leave you feeling bloated, dehydrated, retaining water weight, etc.

Instead of salt, go for garlic powder, onion powder, paprika, turmeric, etc...whatever tickles your fancy.

My favorite spice is cinnamon. Best thing ever.

I LOVE cinnamon and I put it in/on pretty much everything.

Call me weird AF, but I even put it on my veggies. Don't knock it.

But one of my absolute favorite, simple snacks is apple slices with cinnamon sprinkled on top.

And if you've never tried that; 1. I feel sorry for you; 2. Go try it.

I hope you find these 10 tips & tricks helpful!

Reach out with any questions you have; or if you have any tips/tricks of your own that work for you & you want to share, leave them in the comments! :)

xo Mackenzie.

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