How can I eat 100 fewer calories per day if I want to lose weight?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Cutting 100 calories per day can help you lose 12 pounds in a year. Easy ways to cut these extra calories are to eliminate soda, ditch that 100-calorie snack pack, or give up two cookies. Keeping meals and portion sizes the same minimizes the chances of cheating or grabbing on-the-go food with mystery nutritional information.
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Want to lose 10 pounds this year? Cutting just 100 calories per day can help you shed those extra 10 pounds.

Try some of these simple ways to save 100 calories per day:
  • Do you drink more than 2 glasses of whole or 2% milk per day? Switch to 1% or low fat milk.
  • Switch from regular bacon to turkey bacon.
  • Skip the sugary coffee drink at the cafe. Order a regular coffee and add some 2% milk and a packet of sugar substitute.
  • Limit meat portions to 3-4 ounces (about the size of a deck of cards).
  • Choose diet soda instead of regular soda.
  • Switch from cooking with butter or margarine to a cooking spray - each tablespoon of butter is an extra 100 calories.
  • When making sandwiches or burgers, skip the cheese.
  • Instead of a regular or king-size chocolate bar - savor a fun-sized one.
  • Don't reach for that second glass of wine or other alcoholic drink.
  • Split dessert with two or three friends.
  • Eat an apple or a 6-oz cup of light yogurt for a snack instead of a candy bar or ice cream.
  • Choose a small order of French fries instead of a large.
  • Use a measuring cup to check your portion sizes.
  • Choose marinara sauce instead of creamy white sauces.
  • Use milk instead of cream in mashed potatoes and sauces.

Continue Learning about Dieting For Weight Loss

Dieting For Weight Loss

Dieting For Weight Loss

Losing weight quickly is OK as long as you do it safely, not through a crash diet. You can lose three or more pounds a week by burning more calories than you eat. If you burn an extra 500 calories per day through eating less and i...

ncreasing your physical activity, you can lose about one to two pounds of fat per week. Dietitians recommend a daily minimum of 1,200 calories per day (a 200-pound person might need 1,400 calories). Anything less makes you lose muscle as well as fat, which slows your metabolism. Instead, minimize your intake of starches, added sugars like high fructose corn syrup and animal fat from dairy and meats. Focus on eating fruits and vegetables, soy products, egg whites, skinless poultry breasts, shellfish and fish, nonfat dairy foods and meat that is 95 percent lean. Drink lots of water, don't skip meals, and eat only from a plate while seated at a table.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.