21 Easy Ways to Cut Calories and Lose Weight

Experts recommend cutting out 500 to 1,000 calories daily to safely lose 1 or 2 pounds per week. If you are trying to lose weight, start with small changes you can do consistently. Here are some to try.

Jump to Key Takeaways.

1. Snack Smarter

Replace high-sugar snacks like cookies and chips with more fiber-rich, lower-sugar options. For example, opt for popcorn instead of nuts, or frozen yogurt instead of ice cream. Plan ahead by having fruits and veggies prepped and ready to eat so that it’s easier to make healthy choices when you’re busy or stressed.

2. Reduce Condiments

Condiments, sauces, and salad dressings are often high in salt, fat, and calories. Skipping or cutting back on these extras can help you manage your weight. Healthier condiment options include salsa, mustard, and fat-free salad dressings.

3. Skip Seconds

Sticking to a single serving can be a concrete way to be mindful of calorie intake.

4. Prioritize Fiber

Increasing fiber in your diet may increase your likelihood of losing weight. High-fiber foods, like fruits and vegetables, are generally lower in calories and help you feel full. The Dietary Guidelines for Americans suggest that women get 25–28 grams of fiber daily and men get 30–34 grams.

5. Reduce Your Portion Sizes

Not surprisingly, today’s “supersize” portions are associated with weight gain, particularly when they involve calorie-dense foods. At home, consider using a food scale to ensure you eat recommended portions (often smaller than you’d expect). If you go out to eat, split an entree with a friend or ask your server to put half the order in a to-go box before bringing out your meal.

6. Stay Hydrated

Drinking adequate water throughout the day can help you maintain a healthy weight. Men should aim for 13 cups (with 1 cup equaling 8 ounces), and women should aim for 9 cups. You will likely need more if you are in a hot environment or are physically active.

7. Portion Your Snacks

Do not eat straight from the bag unless it’s individual-sized. It’s easy to lose track of how many calories you consume. Instead, try using small bags or containers to portion high-calorie snacks you may be tempted to splurge on.

8. Use Olive Oil Spray Instead of Butter

Olive oil spray is a good alternative to butter when preparing food. For every pat of butter you substitute with an olive oil spritz, you may save up to 34 calories.

9. Limit Alcohol

Alcohol is high in calories and promotes impulsive behavior like overeating. Experts generally recommend limiting alcohol when trying to lose weight. If you plan to imbibe, drink in moderation, opt for lower-calorie or low-sugar options, or try mocktails (alcohol-free drinks).

10. Use Herbs for Flavor

Painlessly cut calories by replacing condiments with fresh or dried herbs, low-calorie options that maximize flavor, plus antioxidants.

11. Incorporate Meal Replacements

An easy way to slash calories is to replace one meal a day with a fiber- and protein-rich option like a protein bar, shake, or prepackaged meal.

12. Fast Intermittently

Intermittent fasting means cycling between periods in which you eat and periods you either don’t eat or eat just a little. When you do eat, ensure your food is nutrient-dense.

13. Limit Sodas and Sugary Beverages

Drinking sodas can spike blood sugar and lead to weight gain. Try to limit these and other sugary drinks (juices, sweetened coffees). Although diet sodas are calorie—and sugar-free, consuming them may also be associated with health conditions.

14. Skip Fried Foods

Frying foods in hot oil adds calories and makes them less nutritious. To combat weight gain, eat grilled chicken instead of fried chicken, or use an air fryer instead of deep-frying foods in oil.

15. Step Up Exercise

Consistent exercise may help you lose more weight and keep it off. The recommended amount is 150 minutes a week of moderate-intensity aerobic exercise (cardio), but even shorter spurts of exercise at a time can add up. Small changes like taking the stairs and walking around the office every hour or two can add up over time and improve your overall health.

16. Turn Off the TV

You may be more likely to overeat if you eat in front of a television or screen. Mindful eating without distractions can help reduce calories.

17. Increase Protein

Protein is satiating, providing a satisfied feeling of fullness that can decrease your appetite. Diets with adequate protein may help you consume fewer calories, increase lean body weight, and maintain weight loss.

18. Meal Prep

Data shows that dining out is less nutritious and leads to higher body weight than meals prepared at home. Plan and prepare meals ahead of time for a more varied diet, boosted intake of fruits and vegetables, and lowered sodium intake, to maintain or achieve a healthy weight.

19. Know When to Eat

Eating most of your calories earlier in the day may benefit your heart and waistline. Late-night snacking may lower your metabolism and increase levels of the stress hormone cortisol, which is associated with weight gain. Skipping breakfast may also increase the risk of being overweight.

20. Read Nutrition Labels

Sometimes, people may underestimate how many calories they eat. Reading nutrition labels can help you make better food choices, such as choosing more fiber-rich, nutrient-dense options or eating smaller portions.

21. Get Enough Sleep

Lack of sleep is linked to weight gain and a higher BMI, possibly from late-night eating or increased snacking. Aim for 7–9 hours of sleep each night to support healthy metabolism and weight.

Key Takeaways

• Prepare your food at home when possible and have healthy, preportioned snacks on hand for busy days.
• Protein, fiber, and adequate water help you stay full and maintain a healthy weight.
• Limit condiments, alcohol, and sodas, which offer little nutrition and can lead to too many added sugars in your diet.