If you want to lose weight, cutting 100 calories per day from your diet is an excellent way to get started. 100 calories is a relatively small amount that you won’t miss on a daily basis but over the course of a month, it will burn off an extra pound of body fat. In this article I’m going to be providing you with five simple but effective tips for reducing your daily caloric intake by 100.

  1. Replace A Can Of Soda With Water

Calories In A Can Of Soda (12 oz.) = 138

Calories In A Glass Of Water (8 oz.) = 0

Total Calorie Saving = 138

Many people chug down a can of soda or more each day without even thinking twice. However, with every single can you drink, you add over 100 calories to your daily intake along with lots of unwanted chemical ingredients. By replacing that can of soda with water (or if you prefer, with black tea, coffee or green tea), you remove these liquid calories from your diet while still providing your body with the hydration it craves.

  1. Replace A Chocolate Bar With A Small Banana

Calories In A Cadbury’s Dairy Milk Bar (38g) = 200

Calories In A Small Banana (101g) = 90

Total Calorie Saving = 110

Chocolate bars are loaded with sugar, provide very little in terms of nutrition and have a very high calorie count. A small banana is more filling than a chocolate bar, contains enough natural sugars to satisfy your sweet tooth and is also packed full of health boosting fiber, magnesium, potassium and vitamin B6. These nutrients collectively support good digestive health, help your body fully extract the energy from the foods you eat, strengthen your bones and teeth and much more.

  1. Replace A Bag Of Potato Chips With Kale Chips

Calories In A Bag Of Potato Chips (1 oz.) = 152

Calories In A Serving Of Kale Chips (1 cup) = 52

Total Calorie Saving = 100

A small 1 oz. bag of potato chips contains over 150 calories and many brands also contain trans fats which have been linked with an increased risk of heart disease, cancer and more. Kale chips have the same crunchy texture as potato chips but contain just 52 calories per cup. In addition to this, they’re loaded with over 20 different health boosting nutrients which reduce inflammation within your body, protect against cancer, strengthen your heart and much more.

To make kale chips, pre-heat your oven to 350 degrees Fahrenheit, chop a bunch of kale into bite size pieces and place it on a baking sheet. Then drizzle a tablespoon of extra virgin olive oil and a teaspoon of salt evenly on top of the kale pieces, place the baking sheet in the oven and bake until the kale pieces become dry and crisp (this usually takes between 10 and 15 minutes). Once the kale chips are baked, turn the oven off, remove the baking sheet from the oven and leave it to cool for an hour. After an hour, place an equal amount of kale chips in four sealable plastic food bags and snack on them whenever you like.

  1. Replace A Cheeseburger With A Beef Fillet Steak

Calories In A McDonald’s Cheeseburger (4 oz.) = 300

Calories In A Beef Fillet Steak (4 oz.) = 175

Total Calorie Saving = 125

By swapping a 4 oz. cheeseburger for a 4 oz. beef fillet steak of the same size, you can eliminate 125 calories from your day. In doing this you also avoid the trans fats and unnatural processed ingredients that are present in many burgers and get to enjoy a great tasting, full flavored steak which contains high levels of healthy fats (which ensure all your cells and vital organs function optimally), protein (which builds, maintains and repairs all the cells in your body) and selenium (which strengthens your immune system, protects against heart disease and much more).

  1. Replace Rice With Finely Chopped Cauliflower

Calories In Rice (1 cup) = 216

Calories In Cauliflower (1 cup) = 28

Total Calorie Saving = 188

Many people believe rice is a healthy side dish that will help them work towards their weight loss goals. However, rice actually contains very few nutrients and packs over 200 calories per cup. If you replace rice with finely chopped cauliflower, you’ll save 188 calories and find that there’s very little difference when it comes to the overall flavor of your meals. Plus, by eating cauliflower instead of rice, you’ll also benefit from over 15 different essential nutrients which detox your body, strengthen your heart, enhance your digestive system and more.


I hope this article helps you achieve your weight loss goals. If you want to accelerate the rate at which you lose weight, simply implement two or more of the tips at the same time. Doing this will allow you to burn up to 500 calories per day which equates to a hugely impressive 1lb of fat loss per week.

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