As obesity rates continue to climb and the dangers of a sedentary lifestyle become more apparent, people are increasingly prioritizing their health. One of the keys to a long and healthy life is maintaining a healthy weight.

Cutting just 100 calories per day may not seem like much, but over the course of a year, it can add up to a 10-pound weight loss. Here are some clever ways to cut 100 calories a day and increase lifespan.

Eat Smaller Portions

The average American portion size has grown significantly in recent decades, contributing to the obesity epidemic. By simply cutting down on portion sizes, it’s easy to cut 100 calories from your diet.

Use smaller plates, bowls, and cups to trick your brain into thinking you’ve eaten a full meal. Eating slowly and savoring each bite can also help prevent overeating.

Drink More Water

Drinking water can aid weight loss in several ways. First, it helps you feel full, which reduces the likelihood of overeating. Second, it boosts your metabolism, helping you burn more calories.

Finally, many people mistake thirst for hunger, so drinking more water can prevent unnecessary snacking. Replacing just one can of soda with water can save 150 calories per day.

Choose Low-Calorie Snacks

Snacking is a popular pastime, but it can be a major source of empty calories. Instead of munching on high-calorie snacks like chips or candy, opt for lower-calorie alternatives like fruit, vegetables, or air-popped popcorn.

Eating a piece of fruit or a handful of almonds instead of a candy bar can save over 100 calories.

Avoid Liquid Calories

Many people consume a significant amount of calories from beverages like soda, juice, or alcohol. Cutting out these liquid calories can be an easy way to save 100 calories per day.

Instead of sugary drinks, opt for water, tea, or coffee without added sugar or cream.

Prepare Meals at Home

Restaurant and fast food meals are notoriously high in calories. In fact, some meals can contain an entire day’s worth of calories in one sitting.

By preparing meals at home, you have control over the ingredients and portion sizes, making it easier to cut calories. Cooking at home also tends to be healthier, since you can avoid unhealthy additives and preservatives.

Choose Protein and Fiber-Rich Foods

Protein and fiber are two nutrients that can help you feel fuller for longer, reducing the likelihood of snacking or overeating.

By choosing protein and fiber-rich foods like nuts, beans, or lean meats, you can increase satiety and reduce caloric intake. A serving of almonds and an apple can be a satisfying snack that saves over 100 calories compared to a candy bar.

Invest in a Food Scale

Portion control is key when it comes to weight management. One of the easiest ways to control portions is by investing in a digital food scale.

Measuring food by weight instead of volume can ensure that you’re eating the correct serving size, helping you avoid overeating and excess calories.

Take the Stairs

Incorporating more physical activity into your day can burn calories and increase lifespan. Taking the stairs instead of the elevator or escalator is a simple way to sneak in some extra exercise.

Climbing stairs burns more calories than walking on a flat surface and can be a great way to tone your legs and glutes.

Stand Up and Move More

Sitting for extended periods of time is associated with a number of health risks, including obesity and heart disease. Getting up and moving every hour or so can increase calorie burn and improve overall health.

Take a short walk, do some stretches, or even just stand up and move your body for a few minutes to break up sedentary periods.

Choose Whole Foods

Processed foods tend to be high in calories, added sugar, and unhealthy fats. Choosing whole foods like fruits, vegetables, whole grains, and lean proteins can help reduce caloric intake while providing essential nutrients for good health.

Whole foods tend to be more filling as well, reducing the likelihood of overeating and weight gain.

Conclusion

Cutting 100 calories per day may not seem like much, but over time, it can add up to significant weight loss and improved health. These clever tips can help you reduce your caloric intake without feeling deprived or hungry.

With a little mindfulness and a few healthy habits, anyone can increase lifespan and enjoy a long, healthy life.