Simple breakfast, lunch and dinner tweaks to save yourself 1,000 calories a day ... trends now
Cutting the calories? It can be tedious tracking exactly what you're eating everyday, so making some simple changes to your diet is an easy way to lower your calorie count, whilst still enjoying your food.
Because ultimately, the fundamental rule of weight loss is calories in versus calories out.
Adam Enaz, a personal trainer and registered clinical dietician, explains that calories are essentially the energy present in the food we eat.
'If we consume more calories than what our bodies actually need, the excess energy gets stored as fat, eventually leading to weight gain over time,' he says. 'On the other hand, if we intake fewer calories than what our bodies burn off, it forces our bodies to use stored fat for energy, resulting in weight loss.'
Managing our calorie intake is essential for regulating our weight, aiming to strike a balance between the energy we consume and the energy we burn.
You can cut your calories across all your meals and snacks with these easy tweaks…
Zero fat yoghurt and berries is a great calories cutting alternative to granola., which is full of sugar
Swap granola and toast for zero fat Greek yoghurt and berries
Granola can pack in several grams of sugar, plus it's unlikely you'll be eating the recommended portion size (typically 30 to 40g) and will likely overestimate.
'Ditch the sugar-laden granola and carb-heavy toast for a protein-packed bowl of Greek yoghurt topped with antioxidant-rich berries. Not only does this swap slash unnecessary calories, but it also provides a filling blend of protein and fibre to kickstart your day,' says Enaz.
Calories saved: approximately 300
Swap sugary cereals for oats
Even cereals stamped with health claims can be laden in sugar which can rack up the calories whilst also leaving you pretty unsatisfied. Enaz suggests oats instead.
The high fibre content of oats leaves you feeling full, plus oats are incredibly versatile and can be mixed with various different ingredients.
'Sweeten oats naturally with a dash of cinnamon and fresh fruit for a satisfying morning meal that won't wreak havoc on your calorie count,' he said.
Fancy some peanut butter on your oats? Jess Hillard, a registered sports nutritionist for Warrior, warns that portion sizes need to be observed when it comes to fats, even the healthy variety.
'Instead of having a large dollop of peanut butter on your porridge, choose 100 per cent nut butter and the serving size should be only 1 teaspoon,' she says.
Just one teaspoon contains 31 calories.
'Watch how you pour syrups on your porridge. Opt for a light drizzle of honey or a small tablespoon of maple syrup,' adds Hillard.
Calories saved: approximately 200
Bread isn't necessarily bad for you, but opting for the wholegrain variety offers more nutritional benefits such as gut-loving fibre
Swap buttered white bread for wholegrain toast with a small avocado
Bread isn't necessarily bad for you, but opting for the wholegrain variety offers more nutritional benefits such as gut-loving fibre. White bread has gone through more processing than its wholegrain counterpart.
'The more processed a food is, the less calories your body burns trying to break it down,' says Hillard.
Enaz says that swapping bread not only cuts down on empty calories but the creamy avocado also adds heart-healthy fats and nutrients to your breakfast.
Calories saved: around 50
Swap a bacon and egg sandwich for a veggie-packed two-egg omelette
'Load up your eggs with spinach, mushrooms, and tomatoes for a nutrient-rich breakfast that's low in calories but high in flavour,' says Enaz.
'Eggs are an excellent source of protein and contain essential nutrients like vitamin D and choline.'
Plus, eggs contain some B vitamins, which help convert food into energy.
Calories saved: around 250
LUNCHSwap the BLT with crisps and a fizzy drink for a turkey and vegetable wrap
Despite the low-cal lettuce and tomato in a BLT, the fatty bacon and mayonnaise can make the calories creep up.
'Sandwich options should be chosen wisely. Avoid processed meats such as ham and bacon and always choose wholemeal bread options.
'Chicken salad sandwiches, egg and cress, chicken and sweetcorn are the lowest options calorie-wise averaging around 350 to 370 calories compared to a BLT which is around 450,' says Hillard.
Enaz says that a lighter option would be a whole wheat wrap filled with lean turkey slices, crunchy veggies, and a smear of avocado.
Hillard adds: 'Watch what you're drinking with your lunch. Water should always be your first option or coconut water which is also a great hydrating, no sugar drink if you want something that isn't water.'
You could try sugar free flavoured sparkling water, herbal teas or infuse your water with lemon, cucumber, or berries.
'When it comes to snacks, don't grab the crisps and chocolate, think about your choices. Go for sweet fruit pots, boiled eggs or hummus and carrot pots,' says Hillard
Calories saved: around 400
Despite the low-cal lettuce and tomato in a BLT, the fatty bacon and mayonnaise can make the calories creep up
Swap a sandwich for soup
Don't automatically assume that soup equals a tasteless, unsatisfying bowl of liquid.
'Whether it's a hearty vegetable soup or a protein-packed lentil or chicken soup, this swap provides a comforting and filling lunch without the potentially excessive calories of a sandwich,' says Enaz.
Calories saved: around 200 to 300
Swap fried meats for grilled
If you're out for lunch, an easy way to save on calories is by opting for grilled protein sources over fried. This includes chicken and fish. Fried meats are covered in batter and cooked in oil, which means their fat and calorie count is high.
Opting for a salad when you're out?
'Salads are a great option, but watch added dressings as these can rack up an additional 200 calories depending on the dressing itself. If you're ordering in a restaurant, always ask for dressing on the side,' says Hillard.
Calories saved: around 70
