Cutting a few calories here and there won’t show up on the scale immediately, but making consistent changes will. Here are10 effortless ways to sidestep excess calories throughout your day—without missing them at all.
Drink your tea or coffee plain:
A recent study published in the journal Public Health found that people who drink their coffee black consume about 69 fewer calories a day, compared to those who add cream, sugar and other extras to their cups. For tea drinkers, skipping the add-ins saves about 43 calories a day.
Get more fiber at breakfast:
“If you choose a high-fiber breakfast cereal, you’re going to feel full sooner and eat less of it overall,” says dietitian Kristi King, a spokesperson for the Academy of Nutrition and Dietetics and clinical instructor at Baylor College of Medicine. Oats are one good option: In a 2015 study published in the Annals of Nutrition and Metabolism (sponsored by the Quaker Oats Company), participants who ate oatmeal consumed 31% fewer calories at lunch than those who ate sugared corn flakes.
Swap soda for carbonated water:
Cutting out one can of soda or sugar-sweetened beverage a day could save you about 150 calories. “My favorite tip for cutting back on soda is to switch to sparkling water,” says King. “You can add fruit or even a little sweetener if you want some extra flavor, but even then you’ll be cutting way back on the sugar in soda.” Switching to diet soda will save you calories as well, but some research suggests you may compensate for them elsewhere.