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Healthy Calorie-Cutting Hacks

By Rachel Carver

Weight loss happens when you put your body into a calorie deficit. However, if you simply fill up on empty calories, your scale number will not budge. Cutting too many calories can have the same effect, putting your body into conservation mode.

Experts recommend maintaining a 300-500 calorie deficit each day for healthy, sustainable weight loss. Combining this with regular movement sets you up for long-term success.

Use some of these strategies to cut calories without depriving yourself.

Replace Sour Cream With Plain Greek Yogurt

Sour cream tastes great in tacos. But two table spoons of sour cream gives you 57 calories. Using two table spoons of plain Greek yogurt saves you 35 calories.

Order a Medium Instead of a Large

Gourmet coffee drinks come packed with sugar. But trying to lose weight does not mean you have to quit enjoying your coffee. Try downsizing your favorite gourmet coffee. Ordering a medium vanilla latte instead of a large saves you 70 calories.

Snack on Popcorn Instead of Pretzels

Sometimes, you just need some salt. One cup of pretzels gives you 154 calories. Save 77 calories while still getting your salt fix by snacking on popcorn. Sprinkle some nutritional yeast over some air-popped popcorn for some nutty flavor and extra protein.

Choose Sparkling Water Over Diet Soda

Diet soda contains less calories than regular soda. However, it is still not the healthiest beverage to consume. Research suggests artificially sweetened drinks may be linked to health conditions such as type 2 diabetes. An American Journal of Public Health study found that adults who drink diet soda consume 88 more calories from sugary foods than those who drink sugary drinks.

Bubbly water comes in many flavors for those times when you want a tasty beverage. Add a lemon or lime for some extra kick.

Ditch One Piece of Bread

So you are trying to lose weight but love bread. Don't worry -- you can still eat bread. Try making your usual sandwich with only one piece of bread. This saves you 90 calories and still lets you enjoy the sandwich.

Hydrate Before You Eat

Our body can sometimes mix up hunger and thirst signals. Staying hydrated throughout the day also helps prevent fatigue and headaches.

Keep hydrated by drinking one cup of water before each meal. This can reduce the amount of food you eat and save about 100 calories.

Small changes can decrease your scale number and set you up with healthy, sustainable habits.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Boca Raton, Fla.

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