Easy Ways to Save Calories

The concept of weight loss seems easy enough. Calories out need to be greater than calories in. Sounds easier than it really is. In many cases, we do not realize when we take in more calories than needed or at the exact age our metabolism begins to slow and almost unknowingly our weights begin to creep upward.

Keeping a food record can be an eye-opening experience to help us pinpoint where we can cut calories to aid our weight loss efforts. Limiting condiments and caloric beverages are two of the easiest ways to take in less calories. Instead of putting condiments directly on food, use them on the side, such as dipping your salad in the dressing, your sandwich in bbq sauce or ketchup, or your pancakes in syrup. We tend to take in less calories from condiments by eating them on the side.

Calories in beverages add up fast. Soft drinks and many fruit juices have added sugars and have a lot of calories for little, if any, nutritional value. Switching to diet soda or to a calorie-free additive, like Crystal Lite, you can immediately cut a few hundred calories, especially if you are an all-day soda drinker.

Saving calories is not the only way to help in weight loss, but also burning more calories through physical activity. Taking the stairs more often or parking further from the grocery store are a few examples to increase activity with little effort.

Evaluate your own eating habits or see a registered dietitian to help you determine where you can trim some calories.

Skim Milk vs Whole Milk

It is recommended to choose skim milk or low-fat (1%) milk over reduced-fat (2%) milk and whole milk.  Skim milk is whole milk minus the fat.  With the loss of fat comes less fat-soluble vitamins; therefore, skim milk is fortified with Vitamins A and D. 

Skim and low-fat milks are great for the general population, those with goals of weight loss, and those at a higher risk of heart disease.

One of the most important nutrients in milk is calcium.  One cup of milk is about 25-30% of your daily recommended calcium intake.  The amount between all milks is roughly the same.  3 glasses of milk a day will provide you with adequate calcium, which is especially important for elderly people and postmenopausal women.  Skim milk can help prevent diseases like osteoporosis and neuromuscular disorders, with less calories and fat than are found in 2% and whole milks.

A cup of whole milk has about 150 calories and 8 grams of fat.  Reduced-fat (2%) has 120 calories and 5 grams of fat.  Low-fat (1%) has 100 calories and 2.5 grams of fat.  Skim milk has 80 calories and negligible fat.

When trying to watch your weight and fat intake, skim milk can save you a lot of calories and fat while still providing plenty of nutrients.  If you were drinking 3 cups of whole milk daily and switched to 3 cups of skim milk daily, you would save 210 calories a day, 1470 calories a week, and about 6300 calories a month.  This is one easy way to make a small change in your eating habits and see weight loss.

The only real difference between whole milk and skim is fat and calorie content, so give skim milk a try.  Try 1% milk if you prefer the taste.