8 easy ways to cut calories and lose weight

If you're tired of following a long list of diet rules, only to get frustrated and quit when you just can't take it anymore, you're in luck — the most effective kind of weight loss is slow and gradual.

Weight loss doesn't have to be difficult. In fact, the easier your weight loss plan is, the more likely you are to stick with it. If you're looking for some easy ways to cut calories and drop a few pounds, we've got you covered.


Eat whole foods.

They can help you feel more satisfied. Shutterstock

"Whole food choices, such as fruits, vegetables, whole grains, and legumes all pack in good-for-you nutrients and can help keep you feeling satisfied," Lindsey Bristol

Power up with protein.

Protein is great, especially for breakfast.

"Protein gives you longer-lasting energy and helps your body build muscle," said Bristol. Try adding eggs, yogurt, nuts, chia seeds, nut butters, or oatmeal with milk to your breakfast food options and morning routine to start your day with a protein-rich meal.


Cut calories at each meal.

It's all about the gradual changes. 

It's not uncommon for people to drastically-reduce their calories in an attempt to lose weight fast. Unfortunately dipping too low in calories can cause you to feel hungry all the time and lead to overeating at the next meal. That's why Dr. Luiza Petre, MD, told INSIDER that you're better off to slash 100 calories at each meal. This is equal to a tablespoon of mayo on a sandwich or butter on a morning piece of toast.

Fill half your plate with fruits and vegetables.

Your meals will look a lot more colorful, too. 

It's no secret that fruits and vegetables are packed full of nutrients, and they help curb hunger. That's why Natalie Allen, RD, told INSIDER that if you fill half your plate with brightly-colored fruits and vegetables, you can cut calories and get closer to the goal of at least five servings per day of fruits and vegetables.


Follow the 5-Second Rule.

If you take some extra time to think, you might change your mind. 

Cutting calories from your diet could be as easy as counting backward. Yes, you read that right. 5-4-3-2-1 and decide. It's the simple, yet highly-effective, 5 Second Rule from Mel Robbins that can help you decide between ordering a piece of cheesecake or just asking for the check.


Add low-calorie-non-starchy vegetables to the foods you’re already eating.

You'll get the same or bigger portions. 

Try to include non-starchy, low-calorie vegetables such as broccoli, salad greens, and cucumbers at each meal. "This helps you keep the same (or larger) portion for fewer calories," says Jill Weisenberger, MS, RDN. She makes a veggie-packed potato salad, and adds zucchini, carrots and green beans to spaghetti meat sauce.


Instead of sugary drinks, make flavored water.

Adding fruit to your water is always an option. 

If you have a habit or sipping on drinks full of sugar, you might want to try adding some natural flavors to your water. Weisenberger said cucumber and mint are popular, but one her of faves is strawberries, lime, and rosemary. You can also make your own soda by adding a bit of cranberry juice to seltzer water.


Order thin crust veggie pizza instead of thick crust meat pizza.

It'll still taste delicious. 

Who doesn't love pizza? But a deep-dish crust can pack a whole lot of extra calories. That's why Weisenberger said to swap out your thick crust for a thin crust.