HOW TO CUT CALORIES WITHOUT DIET

Dieting means deprivations in many people's minds; however, it doesn't have to be a dirty work. Starvation and fad diets don't work. A few simple chanted in an existing diet can cut calories and not result in negative ramifications

1. 
   
   1 a food journal to record eating patterns and things that trigger overeating. This record will help you make the necessary adjustments.
2. 
   
   Step2
   Read food labels to make sure that you are eating the right servings. Most people eat a whole package of food not realizing that they are actually eating two or more servings in one sitting.
3. 
   
   Step3
   Measure food to learn what a serving size of different items looks like. You will eventually be able to spot them by sight after practicing.
4. 
   
   Step4
   Minimize fat by using non-stick cookware or use only good fats like olive and canola oils if needed.
5. 
   
   Step5
   Skip fattening condiments like regular mayonnaise on hamburgers. Use light mayo or mustard instead.
6. 
   
   Step6
   Choose a baked potato or salad as a side dish in place of fries. Replace butter and sour cream with salsa and chives on a baked potato. Ask for dressing on the side and dip each bite of salad instead of drowning your salad.
7. 
   
   Step7
   Blot excess grease fro pizza and burgers. This will cut about 40 calories from the dish.
8. 
   
   Step8
   Use herbs and spices to season food. Spices like peppers actually satisfy you faster and speeds up the metabolism.
9. 
   
   Step9
   Gradually change from whole milk to one of the lighter kinds. Try 2 percent first, and then slowly change until you get accustomed to skim milk.
10. 
    
    Step10
    Add more fruits and vegetables to your diet. You can eat more of these tasty treats than one fattening dish and consume fewer calories.
11. 
    
    Step11
    Drink water throughout the day. Sometimes, we mistakenly think we are hungry when we are really thirsty.