Simple Ways to Lose Weight Without Dieting




Here are a few simple tips to cut those calories without going on a “diet.”


1.  Use a vinaigrette  instead of a creamy dressing

2. Use the the serving size of a dressing

3. Make your own sugar free low fat yogurt by using a plain yogurt with some sugar free jelly

4.  Eat an orange at breakfast instead of drinking orange juice

5.  Use fruit spread instead of butter on your toast, bagel, or english muffin (yikes, I love both!)

6.  Eat a whole grain waffle with light syrup, peanut butter, or fruit spread instead of a doughnut

7.  Use mustard instead of mayo

8.  Eat light ice cream instead of regular – choose the mint flavor & you’ll notice less of a difference

9.  Use diet or sugar free hot chocolate with fat free whip cream instead of the fully loaded version

10.  Use egg whites (or one egg white and one full egg) for your scrambled eggs or omelets

11.  At dinner, replace your starch with another vegetable

12.  Order a cheese only pizza instead of all those extra toppings

13.  Use regular salsa instead of the cheesy dip version

14.  Need a sugar fix?  Choose a peppermint patty or 3 musketeers instead of the peanut buttery or coconut versions

15.  Another alternative?  Chew on a piece of sugar free gum

16.  Drink cranberry juice instead of orange juice

17.  Choose cole slaw over macaroni or potato salad

18.  Use plain nonfat yogurt instead of oil and eggs in any recipe

19.  Eat a lean burger instead of a hotdog or sausage

20.  Choose a whole wheat english muffin with peanut butter instead of a blueberry, banana, or chocolate chip muffin

21.  Ordering on the run?  Order a grilled chicken salad with vinaigrette instead of the crispy chicken version

22.  Use 93% instead of the 80% or 73% hamburger for recipes using burger (tacos, stuffed peppers, meat sauce, etc)

23.  Use olive oil to sauté your vegetables instead of butter

24.  Choose a wrap instead of a sub

25.  Eat and apple with peanut butter instead of a bag of nuts or trail mix

26.  Choose a broth soup instead of a creamy soup

27.  Want to order fries?  Order a small or medium instead of the large or super size

28.  Use fat free milk in your coffee or tea instead of half & half or creamer

29.  Order turkey on your wrap or sandwich instead of salami, bologna, or ham

30.  Need a chocolate fix?  Drink chocolate milk using skim, 1%, or 2% instead of having a chocolate milkshake or ice cream

31.  Always choose the broiled version of seafood an chicken instead of the fried (haddock, shrimp, scallops, etc all come in a broiled version)

32.  Eat a handful of nuts instead a handful of crackers

33.  Use white or boneless skinless chicken breast instead of the dark meat (this goes for turkey too)

34.  Have a whole wheat roll or slice of bread instead of a crescent or biscuit

35.  Use humus instead of a cream

36. Check the serving size and stick to it

37.  Don’t eat in front of the TV (where you eat without thinking about it)

38.  Eat a 1/2 a piece of cake instead of a full size piece – and opt for a middle piece w/less frosting

39.  Use a smaller plate

40. Don’t clean your plate if you are full

41.  Take the stairs instead of the elevator

42.  Keep moving – swing your legs, tap your foot (yes, these actually burn calories)

43.  Use turkey or chicken sausage instead of pork

44.  Stop drinking soda – drink water instead (yes, that includes diet soda – it makes your crave salty snacks and doesn’t curb your sweet tooth (trust me I’m addicted!))

45.  Sleep in – extra sleep helps keep off those extra pounds

46.  Go to the mall instead of a movie (walking vs. sitting)

47.  Use nonfat cream cheese on your bagel or in recipes instead of the full fat version

48.  Only eat 1/2 of your bagel and save the rest for tomorrow

49.  At breakfast, choose ham instead of bacon or sausage

50.  Skip the meat, and have a vegetable version

51. Use spaghetti squash instead of spaghetti pasta

55.  Skip the cheese on your burger

56.  Use ground turkey or chicken instead of beef

57.  Use the smaller soft tortillas for recipes instead of the larger burrito versions

58.  Take those croutons or other high calorie toppings off your salad

59.  Use a nonstick pan for cooking vegetables or meat instead of using butter or oil

60.  Choose fresh fruit or frozen yogurt instead of ice cream

61. Doesn’t work for you? Order a small cone instead of a large (or order in a dish to skip the cone!)

62.  Want another ice cream alternative?  Freeze fruit and whip up into a sorbet once frozen (great for bananas, any berries, pineapple, etc)

63.  Freeze grapes for a cold snack instead of ice cream or frozen yogurt

64.  substitute applesauce for oil in any recipe

65.  Use vegetables instead of crackers or chips with your dips

66.  Choose canned fruit with juice instead of heavy syrup

67.  Eat a 100% frozen fruit bar instead of a popsicle or ice cream sandwich

68.  slice a banana and drizzle with chocolate syrup instead of and ice cream sundae

69.  Ordering soup?  Go for the cup size vs. a bowl

70.  Use lemon to season your seafood instead of tartar sauce

71.  Use an apple on your salad instead of croutons for something crunchy (Thanks, Rachel!!)

72. Choose more meatballs and sauce and a small portion of pasta

73.  Making lasagna?  Choose vegetables as your layers (zucchini or eggplant) instead of pasta

74.  Use skim milk instead of 2% or 1% milk

75.  Choose an oatmeal cookie over a doughnut or muffin


There you go!  75 ways to cut those calories without going on a diet.  I would love to hear if you have any other ideas!  Comment below.

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