To retain lean muscle mass, you’ll need plenty of protein. Fresh vegetables and fruits are full of water and fiber, so they’ll help you feel full without a lot of calories. For example, 1 cup of grapes has around 100 calories, but a cup of raisins has around 480. Don’t eat in front of the TV, where it’s easy to keep snacking.Ĭonsider food density, too.At restaurants, take half your meal home.Eat slower, and wait 20 minutes after eating to make sure you’re full.Cut down on oil and other salad dressings.You might be surprised at how many calories are in a standard restaurant meal. Check calorie counts on restaurant menus.Eat grilled or broiled foods instead of fried foods.Choose low-fat dairy foods over high-fat ones.Eat fruit instead of baked goods and packaged sweets.Avoid fast food and ultra-processed foods.Try black coffee instead of coffee flavored with added cream and sugar.Here are some ways to cut calories that you can start today: Switch drinks You can burn fat stores by taking in fewer calories and using more energy. The more energy you use, the more calories you burn.
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