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10 easy ways to cut calories

If fear of obsessive calorie counting has been holding back your weight loss efforts, why not start the easy way by making a few key changes to your diet?

Amanda MacMillan at TIME offers ten tips for easily cutting calories without making huge shifts in habits that add up over time.

After all, it isn’t about a quick fix so much as a lifestyle shift for the best results.

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.

Full story at TIME.

Dieting tricks that work.

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