How many calories to cut each day to lose weight

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Losing weight can be quite a challenge if you don’t have the right proven tips on deck. When it comes to tweaking your diet, we spoke with The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, And Lyssie Lakatos, RD, CDN, CFTwhich detail the number of calories to cut each day if you want to lose weight.

The Nutrition Twins point out: “While we don’t usually tell people to count calories because we’d rather they focus on including more nutrient-dense foods rather than cutting out food, and because it can take away the enjoyment of eating and lead to overly restrictive eating habits and eating disorders, it’s always good to know how to cut calories and things to do to help with weight loss.”

Keep reading to learn more about how many calories to cut out of your day, and then check out The 5 Worst “Empty Calorie” Foods That Make You Gain Weight Faster.

This is the number of calories to cut each day to lose weight.

woman calorie counting, calorie reduction concept — Shutterstock

Losing weight safely and healthily means shedding one to two pounds a week, explain The Nutrition Twins. If you are currently preserving your weight, by cutting out 500 calories a day, you can lose about a pound a week. If you cut 1,000 calories a day, you can lose about two pounds a week. “Of course, those who are already on a calorie restricted diet would not be advised to cut 1,000 calories a day,” add The Nutrition Twins.

When it comes to effective tips to help you count and cut calories as part of your weight loss efforts, The Nutrition Twins has you covered. Check them out below.

Don’t waste your calories on drinks.

You may not think about the number of calories in some of your favorite drinks, but every calorie counts, especially when trying to lose weight. “Your brain doesn’t compensate for the calories you drink and makes you want to eat less later,” say the Nutrition Twins. “Exchanging a 12-ounce can of soda for seltzer water will save 150 calories.”

Put some oil in a spray bottle.

cooking oil in a spray bottle going over the pan — Shutterstock

Rather than pouring oil straight from the bottle when making a fresh salad or using it for cooking, put it in a spray bottle. After all, each tablespoon of oil contains 120 calories!

“Most people pour several tablespoons of oil into their cooking, so using a spray bottle can save hundreds of calories at each meal,” The Nutrition Twins explain. “Whether you use the spray bottle to make an omelet for breakfast, a salad for lunch, or a casserole with a stir-fry for dinner, you can save hundreds of calories per meal.”

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Enjoy your meals on salad plates.

A simple weight loss tip that can make a big difference? Ditch the large dinner plates for salad plates. It’s a sneaky way to help you eat smaller portions.

“Eat your meals out of salad plates,” suggest The Nutrition Twins. “They’re much smaller than dinner plates, and since most people fill their whole plate, no matter how small, you can assume that by doing this you can save several hundred calories per meal.”

Start meals with a fresh green salad or steamed vegetables.

fresh green salad in a white bowl — Shutterstock

Consider starting your meals with a fresh lemon green salad or steamed vegetables. This will reduce your hunger and you won’t be consuming a lot of calories doing it!

“Use lemon to flavor your food instead of high-calorie salad dressing, butter, and oil. Most people will save at least 200 calories per meal by doing this,” add The Nutrition Twins.

Add bulk to your meals with vegetables.

While we’re on the veggie bandwagon, beefing up your meals with veggies is another smart idea. For example, if you’re making pasta with shrimp, steam a few cups of broccoli or your favorite vegetable and add it to the mix! After all, vegetables are one of the best foods to eat if you’re trying to lose weight because they’re packed with fiber and will keep you feeling full longer.

“The meal will be so much bigger that you can save for another day, and the veggies will cut calories by 250-300 calories, at least. Do this with all your meals, from Chinese food to American food to Thai food,” say the Nutrition Twins.

RELATED: 5 Overlooked Weight Loss Tips That Actually Work, Expert Reveals

Sweeten things up with cinnamon.

cinnamon sticks and cinnamon powder — Shutterstock

Next time you go to the grocery store, ditch cereals and yogurts that contain added sugar. Instead, opt for the unsweetened varieties and sweeten them up a bit with “naturally sweet, calorie-free cinnamon.” According to The Nutrition Twins, “[Cinnamon] is rich in antioxidants and promotes healthy blood sugar levels. This change can save anywhere from 50 to over 100 calories.”

Replace mayonnaise with avocado.

Another thing to give up? Mayonnaise. If you like sandwiches, tuna salad or chicken salad for lunch, replace the mayonnaise with fresh avocado.

“While a level tablespoon of mayo saves you 100 calories, an ounce (1/5 of an avocado) is 50 calories. Many restaurants spread two tablespoons of mayo (200 calories) on a sandwich when “One ounce of creamy, heart-healthy avocado (50 calories) makes a delicious, chewy condiment, saving 150 calories,” The Nutrition Twins explain.