Everyone knows that to lose weight, you need to eat fewer calories but that’s easier said than done. Here are a few simple, but highly effective, ways to cut calories and lose weight.
1. Count your calories
One way to make sure you don’t eat too many calories is to count them. Some apps can keep track of your caloric intake and offer daily lifestyle tips to help keep you motivated.
2. Use less sauce and condiments
Adding ketchup or mayonnaise to your food can add more calories than you may realize. In fact, only 1 tablespoon of mayonnaise adds an extra 57 calories to your meal. If you use a lot of sauce or dressings, reduce it by half (or not use it at all) to cut the number of calories you’re eating.
3. Don’t drink your calories
Drinks can be a forgotten source of calories in your diet. Sugar-sweetened drinks, such as soda, are also linked to obesity and type 2 diabetes. A single 16-ounce bottle of Coke packs nearly 200 calories and 44 grams of sugar. One study suggests that drinking a lot of sugar-sweetened beverages not only adds many unnecessary calories to your diet but may also increase your hunger later. Tea and coffee are healthy, low-calorie drinks, but spooning in just 1 teaspoon of sugar adds around 16 calories to your drink.
4. Don’t keep junk food in the house
If you keep junk food within easy reach, it’s much easier to eat. It can be especially problematic if you tend to eat when you’re stressed or bored. To stop the urge to reach for unhealthy snacks, keep them out of the house.

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• Food & Nutrition