Easy Ways to Cut Calories for Weight Loss

Alex Brecher

When you look at it one way, weight loss is simple: burn more calories than you take in, and you will lose weight. While there are certainly a range of factors that affect your calorie balance and weight loss, it’s almost impossible to lose weight without cutting calories.

In general, you need to cut back by about 500 calories a day to lose a pound a week. That’s a lot, unless you know a few tricks. These are some swaps you can make to cut your calories without depriving yourself of your favorite foods.

Breakfast: Pancakes

Think of that stack of fluffy pancakes served with strawberry syrup and whipped cream or butter, served with a side of eggs. Then imagine the hefty price tag of 800 calories. You can do better than that!

Here’s how. Make yourself a packet of instant Protein Pancakes in chocolate chip, golden delicious, or blueberry. Serve it with a cup of fresh fruit and a dollop of fat-free Greek yogurt, and you’re in business, with a satisfying breakfast for under 200 calories. Are you missing those eggs? No worries. In another minute, you can have a Vegetable Protein Omelet on your plate, adding another 100 calories and 15 grams of protein.

Lunch: Salad

For dieters, salads may be the most unfair dish ever invented. Order one – or make your own – with bacon or deli meats, cheese, crispy chicken, croutons or chow mein noodles, and regular dressing, and you’re looking at a “health food” meal consisting of 600, 800 or even 1,000 or more calories.

Here’s a more productive way to be virtuous for your mid-day meal. Ditch the regular dressing and top those greens with something high-protein and low-cal like Tangy Tomato Dressing. Add to your salad Mexican-Style Chicken for protein, and give it a little extra cheesy crunch with some crumbled Cheese Snacks, and your salad will have only 300 calories.

A weight loss lunch doesn’t have to include salad. Instead of hitting up a local fast food restaurant for a bowl of chili and a broccoli and cheddar baked potato, heat up some Vegetarian Protein Chili with Beans for 100 calories. Serve it with a small potato – or sweet potato for extra nutrition points – topped with broccoli and Greek yogurt or Cheese Sauce for Vegetables, and you’ll be looking at a filling lunch for under 300 calories. Not a bad deal!

Dinner: Lasagna

Nobody should have to give up lasagna just to lose weight, but a lot of people do. That’s because they see the calorie tag of 800 or more calories per serving. The BariatricPal Store has you covered with our Vegetable Lasagna. With only 220 calories, it leaves you plenty of room to add extra cheese, some ground turkey, and a side of veggies.

You can have pasta anytime when you choose a BariatricPal entrée such as Spaghetti Bolognese, Fettuccini Alfredo Pasta, or Spaghetti and Meatballs. If you’re feeling a little more creative, use low-carb pasta flavored with a Pasta Flavor Pack tossed with any of your favorites such as spinach, chicken, shrimp, carrots, or broccoli. Your dinner can come in at well under 400 calories.

The BariatricPal Store has tons of offerings to keep you satisfied morning, noon, and night. Instead of giving up your favorites, check out our products and recipes. You’ll see how easy it can be to cut calories and lose weight.

BreakfastCaloriesDinnerIdeasLunchProductsRecipesSwapsWeight loss