Skip Navigation

Maintain a Healthier Weight

Cut 100 calories a day

Eating even 100 fewer calories each day can help you maintain a healthier weight. Extra weight increases strain on your heart and leads to other health problems. You can improve your heart health by losing as few as 10 pounds.

Did you know that by cutting just 100 calories a day you can lose about 10 pounds in a year? It's not a diet. It's a lifestyle change. By trimming a bit here and there, you can still enjoy your favorite foods at home and in restaurants. You'll soon see that small changes do add up!

  • Eat slowly. Don't rush through your meal. This helps reduce the urge for second helpings.
  • Eat only when you're hungry. Don't eat while doing other things, such as reading or watching TV, or when you're stressed or bored. You'll consume extra calories and gain weight.
  • Use 1 less tablespoon of butter, margarine or oil. Use less oil or butter than specified in recipes. You can further reduce oil and butter by using nonstick cookware with vegetable oil spray.
  • Choose vinegar and oil salad dressing. Commercial salad dressings have at least 100 calories per tablespoon. At restaurants, ask for vinegar and olive oil on the side. At home, use 2 tablespoons balsamic vinegar and 1 teaspoon extra-virgin olive oil.
  • Make broth-based soups. Broth-based soups, such as vegetable minestrone, have fewer calories than cream-based soups, such as clam chowder. Skim the fat off soups, stews and sauces before serving.
  • Steam your veggies. Substitute steamed vegetables seasoned with fresh lemon and herbs for buttered potatoes, rice or pasta side dishes.
  • Don't clean your plate. When dining out, before you dig in, get half of your meal wrapped up to take home. You'll avoid the temptation of eating everything in front of you. Another option, when possible, is to order a smaller entrée portion.

You may also be interested in

Explore more news, events and media