7 Ways to Cut Calories for Weight Management and Longevity

By Ginger Cochran, MS, RDN, CDCES

Cutting calories is not just about weight management.  A lower-calorie diet that cuts calories by just 300 calories a day and a balanced diet has benefits beyond the scale. These benefits range from improvements in longevity, reduction in heart disease, reduced risk for diabetes, and improvement in blood pressure and cholesterol (1).

In this blog, we’re diving into seven tips to help trim unnecessary calories while staying full and energized. 

1. Check Your Protein powder

One simple way to cut calories is to compare the protein powders in your drinks and smoothies. Many have unnecessary ingredients and calories, giving you the same amount of protein but calories that range from 250 to 60. 

We at Designer Wellness create products to fit everyone's needs. Designer Lite is an excellent option for reducing your calorie intake. Designer Lite contains only 60 calories and 10 grams of protein per scoop to help you tailor it to your needs. This protein powder can be a game-changer for those looking to manage their calorie intake without missing essential nutrients. 

Designer Lite also contains green coffee berries and garcina cambogia to help reduce hunger pangs. 

2. Opt for Non-Caloric Beverages

Choosing non-caloric beverages is an effortless yet impactful way to reduce calorie intake. Drinks such as unsweetened tea and black coffee contain minimal calories and can be a satisfying alternative to sugary beverages. This simple switch can save you hundreds of calories daily, significantly contributing to a caloric deficit without feeling restricted.

If you’re someone who can not drink their coffee black. Adding Designer Lite to your coffee is a great way to add flavor and make your coffee your breakfast. If you are going to have a caloric beverage, make sure it has protein and supplements a meal or snack. 

3. Choose Lean Proteins

Opting for lean proteins like chicken breast, turkey breast, Greek yogurt, cottage cheese, Designer Wellness products, and top sirloin over higher-fat options such as sausage, tri-tip, bacon, and carnitas can substantially affect your daily calorie consumption. 

Choosing the same serving size but switching to a leaner cut can keep you satisfied while saving you excess calories.  For example, a 3-ounce serving of chicken breast contains about 140 calories and 3 grams of fat, while the same amount of chicken thigh contains about 170 calories and 9 grams of fat. A 3-ounce serving of top sirloin steak has approximately 156 calories and 5 grams of fat, significantly less than rib-eye, which can contain around 210 calories and 14 grams of fat for the same serving size. 

A simple swap in our protein choices can satisfy us while helping us cut unnecessary calories. 

4. Pick Nonfat Dairy Products

Switching from full-fat to nonfat dairy products is another effective strategy for cutting calories. Nonfat dairy offers the same essential nutrients, such as calcium and protein, with significantly fewer calories. For instance, a cup of full-fat milk has about 150 calories, compared to 80 calories in a cup of nonfat milk. 

When making a lighter protein shake, try using nonfat milk or milk alternatives with Designer Lite to save up to 200 calories in your drink.

5. Maintain a Food Journal

Keeping a food journal is a powerful tool for calorie management. It helps you stay mindful of your intake and identify areas where you can cut back without compromising nutritional value. Research shows that people who keep food diaries tend to eat fewer calories and have better weight management outcomes. The act of writing down what you eat increases awareness of portion sizes, snacking habits, and potential areas for improvement (2).

6. Ensure Adequate Protein Intake at Each Meal

Aiming for at least 30 grams of protein per meal can significantly impact your satiety levels and help control hunger. Protein reduces ghrelin levels, the hunger hormone, which can help control portions and prevent overeating (3). This strategy not only helps in cutting calories but also supports muscle maintenance during weight loss. Check out the table below for an easy lower-calorie protein reference. 

7. Prioritize Sleep

Sleeping at least 7 hours each night is crucial for weight management. Lack of sleep is linked to increased hunger and appetite, making it harder to stick to a calorie-controlled diet. Furthermore, sleep deprivation can affect your body's insulin sensitivity, increasing the risk of weight gain and type 2 diabetes. Prioritizing sleep can help regulate hunger hormones and support your efforts to cut calories (4).

A small protein nighttime snack can help you sleep and regulate your blood sugars (5). Try making the Protein Frosty recipe with our Designer Lite for a yummy dessert and nighttime snack for better sleep. 

Bottomline

These simple seven adjustments to your diet can easily cut calories without you noticing. Cutting 300 calories to get the health benefits of a calorie-restricted diet doesn’t have to be complicated. Focusing on nutrient-dense, low-calorie options like  Designer Lite with fun flavors like vanilla cupcake and cookies and cream makes it super easy to maintain a balanced approach to eating. You can achieve your health goals without feeling deprived or restricted!