11 Ways to Cut Calories Without Actually Dieting.

1. Play Tricks with Your Mind: Use blue. Ever notice that aside from blueberries, blue is just not a color for food? Our brains respond to the mere sight of food, and its appearance is critical for appetite. Blue is a natural deterrent, indicating poisonous or spoiled food our ancestors naturally avoided. Use blue dishes, or kick things up a notch by using a blue light in your fridge. If you’re adventurous, try blue food coloring for things like cake or spaghetti noodles, the taste will be the same, but your appetite won’t! Other ways to trick your brain: Use smaller spoons and dishes for desserts and chew gum instead of snacking.

2. Take advantage of Fiber and Protein: Fiber adds bulk, which is not only good for your digestive system, but also good for giving your stomach that sense of fullness so you eat less. And, no, adding fiber doesn’t mean you have to munch on veggies sticks all day. Try a supplement, like a chewable fiber tablet before meals or add a powdered, flavorless version like “Benefiber”, which can be mixed into to almost anything, hot or cold, without affecting the taste or texture. As for protein, Atkins was definitely onto something. Protein satisfies your hunger and lasts longer than other sources of energy. Just make sure you’re choosing low-fat proteins and watching your portions.

3. Eat Breakfast: Nothing can sabotage your ambitions for a healthy weight faster than an unhealthy eating habit, namely: starvation. When you awaken, your body is in fasting mode. Eating breakfast will kick your metabolism in gear and get it to start burning the calories you need to function. Skipping this meal will keep your body in starvation mode. Then, when you do eat, you’re not only more likely to overeat, but your body will also rebel against you by holding onto each calorie and stalling fat loss.

4.Keep a Log: Just a tiny pocket-sized note pad is all you need. A successful quest for a healthy lifestyle starts with a bit of self-awareness. For a week or two, jot down the time of day, food item, and portion size, then review your eating habits at the end of the day. Get to know your patterns: do you eat out of boredom, do you eat when you’re lonely or socializing, what are the factors that affect your food choices, are you eating empty calories… When you’re aware of your own behavior, you’ve made the first step toward positive changes.

5.Anticipate Your Cravings and Avoid Temptation: Avoidance isn’t often recommended in life, but junky food is an exception. If you normally stop at a fast food restaurant while running errands or on your way home from work, try packing a healthy snack, like nuts or dried fruit, to munch on instead. Bring your own healthy snacks to work if possible and ignore that vending machine. Get that dish of candy off of your desk and put it on that skinny receptionist’s! Simply don’t go to that all-you-can-eat buffet. Explore new activities, like eating dinner at home and then spending the money you save on an activity like mini-golf, a day at the beach, or shopping!

6.Make Reading Labels a Habit: Again, awareness is key. Take your time when shopping and compare nutrition labels. Opt for low calories, and high nutrient-content. While heating up that tv dinner, read the back of the package and find out what you’re putting in to your body. Chances are you’ll look for a healthier alternative next time you go to the store.

7.Cut Out Sugary Drinks: Full calorie colas are an obvious no-no, but juices and coffee drinks are also sources of unnecessary sugar. Try drinking more water or low-cal or no-cal juices and sodas.

8.Use Smart Extras: Try flavor sprays, low-fat vinaigrette, or make your own dressings for salads. For example, try a splash of olive oil, squeeze of lemon, cracked pepper and a little salt for a tasty, easy dressing. Try mustard instead of mayo, olive oil instead of butter, a splash of milk instead of cream for coffee…

9.Cook at Home: We almost always get too many calories when we go out to eat. There are so many easy, tasty, healthy dishes out there that we can make at home in just half an hour. Surf the web or ask friends for ideas for simple dishes, and don’t say you don’t have the time. Make the time for yourself and your health. Click here for a few ideas.

10. Cut Portions and Second Helpings: This will make a huge difference if you’re used to eating large meals. Just start with cutting back a few tablespoons at a time. It may seem hard at first, but by being consistent, your stomach will actually shrink over time, and then you’ll feel just as full with the smaller portions.

11. Try This: Here’s a trick I found in the Shangri-La diet that works: One and a half hour before dinner, dissolve three tablespoons of sugar in 8 oz. of hot water and drink it slowly (over a period of thirty minutes). Don’t eat or drink anything, except for water, within the next hour. When you do sit down to eat, you’ll feel fuller sooner, and won’t eat as much.

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