Simple Ways to Reduce Calorie Consumption or Increase Calorie Expenditure

Natalie Stein

CDC Lifestyle Coach, Certified Diabetes Care and Education Specialist, and expert in nutrition, public health, and healthy lifestyle choices

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Here are examples of how you can change your calorie balance by reducing calories or increasing physical activity levels.

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Foods from the Supermarket or prepared at home

About 150-200 calories saved

Original choice	Change you can make
1 cup of premium ice cream 2 tablespoons of syrup	½ cup of premium ice cream ½ banana, sliced
1 cup of ice cream	1 cup of pureed frozen banana with 1 tablespoon of mini chocolate chips
1 cup of cooked rice	½ cup of cooked brown rice and ½ cup of riced cauliflower or chopped vegetables
1 cup of French fries	½ cup of French fries and 1 cup of baked carrot sticks or green beans
½ cup of Alfredo sauce	½ cup of marinara sauce
1 cup of pasta	½ cup of whole-grain pasta and 1 cup of spiralized zucchini or carrots
Meatballs or meatloaf made with ground beef	Meatballs or meatloaf made with lean or extra lean ground turkey
1 can of clam chowder	1 can of chicken noodle or tomato soup plus 1 cup of cooked vegetables
1 cup of fruit-flavored low-fat yogurt	1 cup of plain nonfat yogurt 1 cup of strawberries
½ cup of granola	1 cup of plain Oat O’s cereal plus ½ sliced banana

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Snacks

About 100 calories saved

Original choice	Change you can make
2 crunchy granola bars	2 rice cakes
Buttered popcorn	Air-popped or light popcorn
1 regular-sized candy bar	1 ounce of dark chocolate
1 regular-sized candy bar	1 fun-sized candy bar and 1 piece of fruit or string cheese stick
2 ounces of potato chips	10 mini rice cakes
2 ounces of potato chips	1 ounce of potato chips 1 cup of raw vegetables
¼ cup of ranch or onion dip	½ cup of salsa
½ cup of raisins	1 cup of grapes
Sausage stick and ¼ cup of cheese dip	1 ounce of turkey or soy jerky 1 low-fat string cheese stick
½ cup of trail mix	½ cup of puffed brown rice cereal ¼ cup of dried peas

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Beverages

About 100-200 calories saved

Original choice	Change you can make
Large vanilla latte	Medium vanilla latte
Vanilla latte with whole milk and whip	Vanilla latte with unsweetened almond milk and no whipped cream
20-ounce bottle of regular cola or other soft drink	12-ounce can of soda
20-ounce bottle of orange or apple juice	Water and a large orange or apple
Hot cocoa with whipped cream	Espresso or caffe Americano with cocoa powder
Iced latte	Iced macchiato
Sweet tea	Unsweetened iced tea with lemon

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At Fast Food and quick order restaurants

About 150-200 calories saved

Original choice	Change you can make
Chicken or beef burrito	2 chicken or beef tacos with salsa, lettuce, tomatoes, and a side of beans
Salad with crispy chicken, dried cranberries, and crispy chips or strips	Salad with grilled chicken and almonds
1 packet or dipping cup of ranch or blue cheese dressing	1 packet of light ranch Italian dressing, or vinaigrette
10 chicken nuggets	6 chicken nuggets
Crispy chicken sandwich with mayo	Grilled chicken sandwich with mustard, ketchup, or BBQ sauce
Burrito	Burrito bowl or naked burrito
Sandwich with cold cuts, Italian meats, or tuna salad	Sandwich with grilled chicken, turkey breast, veggie burger patty, or cheese
Sweet and sour chicken	Teriyaki chicken, salmon or tofu with vegetables
Fried rice	Brown rice
2 slices of pepperoni pizza	2 slices of thin-crust pizza with vegetables
Large fries	Small fries
Milkshake or sundae	Small soft-serve cone

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At sit-down restaurants

About 100-200 calories saved

Original choice	Change you can make
6-ounce filet mignon steak	4 ounces of skinless chicken
New York strip steak	Filet mignon or sirloin steak
Side of coleslaw or creamed spinach	Side of seasonal vegetables, broccoli, green beans, or side salad
6 breaded and fried shrimp	6 grilled shrimp or prawns
2 tablespoons of ranch, blue cheese, or Thousand Island dressing	2 tablespoons of light vinaigrette or low-fat Italian dressing
Fish sticks	Broiled or grilled fish or cedar plank salmon
Alfredo or meat sauce	Marinara sauce
Side of fries, onion rings, or rice	Side of mashed potatoes
Broiled fish	Fish sticks
Chicken parmesan or breaded chicken	Blackened or cajun chicken

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At breakfast restaurants and cafes

About 200 calories saved

Original choice	Change you can make
Omelet or scrambled eggs with meat	Egg white omelet or scrambled egg whites with vegetables
Sausage	Ham
3 pancakes	2 pancakes
French toast or Belgian waffle	Crepe
Cinnamon roll	Cinnamon sugar donut
Bagel, biscuit, or croissant	English muffin or 2 slices of bread
Butter and syrup or jam for toppings	Whipped cream and fruit for toppings

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Physical Activity

About 100 additional calories burned (varies with type of activity and body weight)

Ways to burn an additional 100 calories
Add a warm-up and cool-down to your workout
Add 5-10 high-intensity intervals of 30-60 seconds into your regular workout
Walk for 10 minutes before breakfast, lunch, or dinner
Add 8 2-minute activity breaks in your day
Between sets of muscle-resistance training, add 30-60 second cardio bursts like jogging, cycling, or mountain climbers
Switch from exercises that target one muscle group to compound exercises that target two or more groups

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Start making small changes to your nutrition today to lose weight and feel your best. Remember, your Lark coach is here to help every step of the way!

Not a member? See if you qualify today!

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Simple Ways to Reduce Calorie Consumption or Increase Calorie Expenditure

Natalie Stein

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