How To Cut Calories With One Simple Change

Learning how to cut calories is the key to losing weight, in basic terms.

To read some things though, it seems you would need an advanced degree in chemistry to get by, things have gotten so complicated.

If you’re fed up balancing the exact grams of proteins to carbs and fats, lets get simplistic.

Cutting calories for losing weight can be done by eradicating one specific food…

Sounds too simple, right?

Well, sometimes removing just one type of food can make a huge difference in terms of weight loss. The classic example here would be fizzy drinks.

What empty calories could you eliminate from your diet right now?

  • That mini chocolate bar with your afternoon coffee?
  • Potato chips as you watch your favourite TV show?
  • Cocktails or beer at the bar after work?

It may not seem like much, but when you give up one diet-sabotaging thing, it really is possible to save hundreds of calories over the course of one week. And, cutting calories obviously leads to weight loss.

Here are 3 of the biggest culprits you may consider giving up:

1. Cut the candy

Potential 300+ calorie save per day

I have to say, chewy candy is one of my weaknesses. I love the stuff. But, since it’s pretty much pure sugar, it doesn’t even come close to making you feel full, which means you just keep eating.

A better choice of snack is something with protein and complex carbs. This will give you a sense of fullness, and help you to eat healthier portions.

If you crave sweet foods, choose something like berries with natural yoghurt — I know, it’s not quite the same, but you’ll get used to it, especially when you notice the weight coming off!

Put the needs of your body before your cravings.

Get more healthy snack ideas here.

2. Cut the alcohol

Potential 500+ calorie save per day

Drinking alcohol often leads to excess snacking on nuts or pretzels, and eating more at mealtimes. Not to mention the empty calories you get from the alcohol and mixers, or the bad choices for breakfast the following day.

You’ll feel so much healthier all round, and save calories, by detoxing from alcohol completely.

My guess is you’ll start to lose the bloated feeling within a few days, and inches from your waist within a few weeks.

The added bonus is that you will sleep so much better. And, a good nights sleep is thought to help prevent weight gain — so it’s good news on all quarters!

3. Cut the white bread

Potential 600+ calorie save per day

Okay, so most people know white bread is for the birds. But, many keep on eating it regardless.

If we’re talking “good carbs,” white bread certainly isn’t one. In fact, it can lead to unhealthy spikes in your blood sugar levels, and then a crash in energy later on. 

So, if you really enjoy your bread (I do too!), go for wholegrain options instead. These are complex carbohydrates, with a higher dose of fibre. This helps keep you feeling fuller for longer, and provides your gut with a bit of roughage.

Still eating too much bread?

A good tip, is to replace the bread in your sandwich with two big leaves of romaine lettuce, and whatever filling you would normally have, for a uber-cool lunch that will soon have your colleges copying you! :-)

If you’re not ready to completely give up your vices, consider a few smaller steps…

Give up processed food for a few days
How? It’s simple, don’t eat anything that comes in a box or a packet.

Avoid high fructose corn syrup for a few days
Cutting back sweet foods can’t be a bad thing. It’s really a follow-on from the point above, because if you give up processed foods, you will at the very least, have reduced your HFCS intake.

Replace meat with fish for a few days
If you’re like most people you don’t eat enough fish. So, replacing your regular meats with fish (two nights per week) is a fab way to make meals healthier, and save a few calories.

Try to get a healthy dose of omega-3s in by choosing oily fish, such as salmon, mackerel or fresh tuna, on one of these nights.

Will you commit to cutting calories from your diet today? Why not leave a comment below to help create accountability for yourself? We can all encourage each other…

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 10 comments… read them below or add one }

Bonnie Lu LaManna March 24, 2010 at 2:19 pm

I want to tell you I really don’t enjoy fish, but I have been putting some into my body lately, at least once a week to two times a week, plus I started taking my omega three capsules again. I love candy period, and I don’t want to be driven to the point I can’t have anything I like, thats cruel and inhuman, so I do have it, but I don’t eat it constantly.

I eat fruit and vegetables till they come out of my ears and I’ve reduced eating red meat or most meats, but because I have a strange body what works for others doesn’t always work for me. Sugar puts me to sleep, any kind, as well as caffeine, if I’m anxious I have either a regular tea or a cup of coffee, but I do have to watch it in the afternoon, one cup of regular c or t or any kind of chocolate and I’m up till the wee hrs of the morning.

I use to exercise, but every time I get going good, I have a asthma attack and get knocked backwords, the doctors were treating me for a bad one once and the next thing I knew I had diabetes II. Lucky me. I’m a mess now, but have decided to give it my all again. I’m at least 100 lbs over weight and I want to be semi slim again. So as much as I hate journaling I’m starting that, right now I’m on a 7 day detox, then the real fun begins and I’m going on vacation on the 17 of April with girlfriends. Wish me luck, I’ll need it.


Melanie March 25, 2010 at 11:44 pm

Hi Bonnie,
Thanks for your comment.

I hope you are successful this time. Journalling is a great way to stay on track, I know it’s tough to keep doing, but it’s really beneficial once you get into it.

What diet are you planning after your 7 day detox?


redkathy March 26, 2010 at 9:35 pm

My hubby did just what you say here. He lost over forty pounds in about 6 months. Great post!
.-= redkathy´s last blog ..Kinda Tropical Chocolate Chip Banana Bread =-.


Melanie March 29, 2010 at 3:18 pm

Hi Redkathy,
That’s fantastic! Thanks for sharing, I think it will help others to read how successful your hubby has been! :-)


Katly March 26, 2010 at 11:44 pm

HI Mel
This sounds like something I could try, since stopping the gym and everything else I have put on 18kg. Needless to say I feel terrible and am having trouble sleeping. Your suggestions may just work. I drink a lot of soft drink, and I can cut out white bread easily because I like the wholegrain bread. Ill let you know how I go.

thanks for being here for us.

.-= Katly´s last blog ..Low Gi (Glycemic Index) Diet =-.


Melanie April 5, 2010 at 8:57 am

Great to hear from you. I’d love to hear how you get on — you could do a guest post here if you like on your progress, difficulties, successes???


Jessica April 7, 2010 at 3:18 am

You’re right about how one change can make a huge difference in your body. I’ve eliminated rice from my diet (yes I’m a sucker for Asian dishes) and I’m surprised how much of a difference it made with my body and weight in just 1 week. Now I’ve eliminated junk food just recently and let’s see if I can survive. Wish me luck!


Melanie April 15, 2010 at 6:47 am

Hi Jessica,
That’s interesting. Do you replace the rice with something else?


Gladys Cruz May 1, 2010 at 6:16 am

Hi, I’m Gladys and have been quietly surfing your great, God sent site and have lost about 26 lb. in the last 2 months following all your advices and I feel like a million dollar buck. In the past few weeks I’ve said good bye to a terrible depression, high blood pressure, and my sugar levels I’ve manage to balance. my doctor told me that if I continue my good eating habits and exercises, I’ll be off Metformin in no time. and took me off my high blood pressure, though my thyroid pill I must take forever. Guys I can’t thank you enough and will continue reading your so helpfull articles/advices. God bless! Sincerely yours: Gladys PS Melanie thank you for being so giving


Melanie May 3, 2010 at 9:57 pm

THANK YOU so much for commenting. I have to say you really did bring a smile to my face, you made my day, in fact! It certainly makes keeping this blog going worthwhile when you get comments like yours. I’m so glad the information has been useful to you.

You have done so amazing well. Is there anything else you have been wondering about? I’ll do my best to answer.


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