Episode 70 – Beginner’s Guide To Cutting Calories Quickly


Ohhh the age-old issue of reducing fat in your diet.


While fat isn’t the enemy (yes, you need fat in your diet), here are some easy and obvious ways to help you with your health and fitness. There are three basic ways to cutting calories quickly


  1. Be more conscious of what you eat
  2. Minimize the number of fatty foods that you eat.
  3. Reduce the frequency of fatty food options in your diet planning.


While it is hard to make good food choices all of the time, follow these principles below to make your health and fitness soar!


What’s the payoff?

Making good food choices around fat in your diet means that you can positively affect your cholesterol levels, blood triglyceride levels, weight, and overall body composition.  Choosing foods low in fat also means you can cut down your risk of obesity, diabetes, heart disease, and even some cancers.


Let’s start!


Cooking fats, oils

You can take in a lot of hidden fats when you don’t know how your meals are cooked.  Cooking foods in oils, butter, or margarine can contribute substantial amounts of fat to your diet.  If you need to use cooking oil then olive oil is a healthy choice.  It is rich in monounsaturated fatty acids (good fats) and can lower the risk of high blood pressure and heart disease.


Another good idea is to cut down on the amount of oil you are using is you reduce the quantity of oil used. For example, if you were using 1 Tbsp. try and cut it down to ½ Tbsp.


Salad dressings

Remember that mayonnaise is quite fatty so if you want to use it in a salad dressing use a low fat version.  Better dressing options are vinaigrettes or a wine reduction.


If you must have it, make sure the cook puts it on the side so you can add in the right quantity for you!


It is also easy to make your own dressing so that you know exactly what is in it.  Use some extra virgin olive oil, flavored vinegar (balsamic or red wine vinegar) and add in spices or herbs like oregano or rosemary for flavor.


If you don’t want to add dressing at all you can use herbs and spices directly on your salad to ramp up the flavor.  Try a pinch of chili flakes, rosemary, basil, spearmint, or any other aromatic herb or seasoning.  If you are using a seasoning, choose a low or no salt blend.


Convenience foods and fast food

Avoid buying convenience foods or going out for fast food.  These items are loaded with fat.


While, it can be hard to cook a complete healthy meal on busy nights, plan ahead by preparing at the start of the week.  Cook more than you need and then freeze unused portions for later in the week.  This will help you avoid resorting to convenience foods.


Want to know 4 other ways to cutting calories quickly? Read on below.


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