To lose weight in weight management, how can I eat fewer calories?

There are several ways to reduce caloric intake. Some of them are: 

  • Prepare your food in healthier ways. Substitute vegetable oil for coconut oil, white bread for whole grain bread, fried foods for baked foods. 
  • Drink more water! Have a glass of water 10-20 minutes before you have your meal and you may find that you are eating less. Dehydration can sometimes feel like hunger; try having a glass of water when you're feeling hungry and see if that satiates your body for a while. 
  • Eat smaller portions. Be mindful of portion sizes. The more food on your plate typically means the more you will eat. Many of us come from families of origin that implored us to "eat everything on your plate," so we may unconsciously continue to eat, even if we're no longer hungry. 

Keep in mind that the better quality of food you eat, the more likely you will be taking in less calories. Fresh, perishable foods are typically low in calories (except meats) and are good for you, too! 

To lose weight as part of weight management, eat fewer calories by doing the following:
  • Eat smaller portions. Use a small plate with smaller servings, and avoid eating second helpings. When you eat at a restaurant, ask for a "to go" box and place half of your meal in the box before eating. Or order one plate at a restaurant and share it with someone else.This will help you to limit the amount of food you eat at the restaurant.
  • Replace high-calorie snacks with healthier, low-calorie snacks. Choose fresh fruit, vegetables, fat-free rice cakes or air-popped popcorn instead of potato chips, nuts or chocolate. Choose water or calorie-free drinks instead of soda or sweetened drinks.
  • Eat regular meals. Skipping meals can lead to overeating later in the day. Eat a healthy snack in place of a meal if you do not have time to eat regular meals.
  • Do not shop for groceries when you are hungry. This can cause you to buy foods that are not healthy. Take a grocery list of healthy foods and shop after you have eaten.

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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.