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8 Surprisingly Simple ways to Cut Calories

Shaving small amounts of calories every day can really help you towards your weight loss goals. Small changes over time add up to big differences and will help you to drop those stubborn extra pounds.

Making small changes to the way you cook can cut your calories without depriving yourself of the things you love to eat - here's how:

1. Grill, boil, bake, poach or steam wherever possible.

This avoids adding unnecessary fats to your meal, and considering that a tablespoon of oil is around 130 calories this can be a massive win. If you're grilling or roasting meat remember to put the meat on a wire rack to allow excess fat to run off.

2. If you do need to use oil, use spray oils!

Swapping regular oils for spray versions wherever you can will make a big difference to the calorie counts of meals. A few sprays of oil comes in at less than 10 calories! (Remember a tablespoon of regular oil is around 130 cals).

3. Choose boiled or baked potatoes.

Potatoes make up a large part of our diet here in the UK, and they're a great source of carbohydrate - try to avoid potatoes cooked with added fat and go 'au naturel' with the humble spud.

4. Remove visible fat from meats and remove the skin from chicken before cooking.

Fat contains 9 calories per gram (the highest of all the nutrients), and although we need some fats in our diet cutting away the excess will help to keep calorie counts low.

5. Avoid processed, fatty meat products.

Things like sausages and cheap burgers have high calorie and fat content without giving you the goodness you get from simple, pure protein sources. Avoid them, or get the best you can with your budget for better quality ingredients and nutrition.

6. Use semi-skimmed or skimmed milk and reduced calorie/fat yoghurts, soft cheese and creme fraiche etc.

Dairy products are an important part of our diet and there are some good quality low calorie version around now. Make sure you check the labels and look out for added sugars. When using hard cheese in a dish go for mature or strong varieties - they give you more flavour while using less of the product. Grating cheese where possible will also mean that you use less.

7. Swap creamy sauces for vegetable based sauces and stocks.

Whether cooking from scratch or buying in jars. Don't forget the power of sweet chilli, soy and Worcester sauces to add flavour to your cooking for very few calories!

8. Pile up on veg!

Vegetables and salads are a great way to bulk out meals without ramping up the calorie count. Whether fresh or frozen make sure you have plenty of veg on your plate to help you feel fuller without breaking the calorie bank.

See how many calories are in foods and drinks you have every day

and keep track of what you're eating with the food database and diary tools in Weight Loss Resources. You can even calorie count your own recipes and get hints and tips on following a calorie controlled diet.

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See how many calories are in foods and drinks you have every day

and keep track of what you're eating with the food database and diary tools in Weight Loss Resources. You can even calorie count your own recipes and get hints and tips on following a calorie controlled diet.

Take Our FREE Trial »

Genuinely free for 24 hours — no credit card details required.

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