1. Bet on skimmed yogurt
1. Bet on skimmed yogurt
The skimmed and sweetened yogurt barely adds up to 40 kcal. And you can even do without the sweetener by substituting it for fresh fruit toppings, like blueberries, for example. If you add muesli, you will have a super healthy breakfast.
2. Trick your senses
2. Trick your senses
If you use a small glass for juice or a small container for cereals, you will add less without having the feeling that you have eaten very little.
3. Chew fruit
3. Chew fruit
Every now and then, savor a delicious bowl of fresh fruit. It will satisfy you more than the juice, and you will eat less at the next meal.
4. Switch to skim milk
4. Switch to skim milk
So you start the day avoiding about 90 kcal. If you don't like it, unless it's semi-skimmed.
5. Have an egg for breakfast
5. Have an egg for breakfast
According to a study published in the International Journal of Obesity , people who eat eggs for breakfast lose more weight and feel more energetic to face the day, compared to those who eat cereal for breakfast. An adult and healthy person can take almost one egg a day. But if you have cardiovascular problems or hypercholesterolemia, between 2 and 4 a week at most.
6. 100% guilt-free mini-snack
6. 100% guilt-free mini-snack
If you love snacks, opt for a small and light one. Spread a very juicy tomato on whole wheat bread and add ham or serrano ham without the fat, or cooked turkey. Its proteins will keep you satisfied all morning.
7. Include green tea in your diet
7. Include green tea in your diet
Some of its compounds cause the body to make more norepinephrine, a hormone that activates metabolism, increases body temperature and accelerates the burning of fats.
8. Would you like a croissant?
8. Would you like a croissant?
If you can't resist a croissant or any other type of pasta or muffin, try dividing it with someone or have only one half and leave the other half for mid-morning. This will reduce collateral damage.
9. Creamy cheese instead of butter
9. Creamy cheese instead of butter
Cheese is usually very caloric unless you opt for fresh and light versions. You can use, for example, light cream cheese to spread the toast instead of butter. With this gesture you can save up to 125 kcal.
10. Try the rolled oats
10. Try the rolled oats
Cook rolled oats for a few minutes in skimmed milk with sweetener. Its great satiating power will surprise you.
11. Mix the juice with water
11. Mix the juice with water
It's a very basic trick, but it has its what. Combine your favorite juice (half of what you normally drink) with water. In this way, you can reduce up to 85 kcal per glass and still feel full.
12. Avoid sugary or chocolate cereals
12. Avoid sugary or chocolate cereals
You can replace them with others with less sugar or prepare a homemade muesli by mixing rolled oats, nuts and dried fruits (apricots, figs, dried bananas), along with skim milk.
13. Always in integral version
13. Always in full version
White bread and wholemeal bread are almost the same fattening, but the difference is that wholemeal bread is much more filling, which prevents it from biting between meals. So move on to the full version.
14. Flax seeds
14. Flax seeds
One way to incorporate them is to add them to yogurt or cereals. They are rich in fiber, so they curb your appetite, and they also help you fight constipation.
15. Light jam
15. Light jam
The sugar-free varieties are delicious and can save you 70 kcal. If you make it homemade, remember that half the sugar indicated in the recipe is enough.
Confirmed: taking 200 extra kcal a day can make you gain two sizes in a year or, what is the same, gain more than 4 kilos. And what are 200 kcal? Well, that extra cookie for breakfast, a daily croissant, excess sugar …
In other words, all those temptations that creep in like someone who doesn't want it … And the fact is that all the calories add up stealthily without warning, which can sabotage any diet worth its salt.
Extra calories add up without warning
The good news is that cutting a few calories is not as complicated as it might sound at first. Just make small adjustments daily and you will lose weight without even realizing it.
And if you don't believe us, judge for yourself the 15 simple and infallible ideas to reduce calories in breakfasts that we have prepared for you in the gallery. You will see that it is a useful tool with great results.
From going for yogurt, skim milk, and cream cheese, to some seemingly super-basic tactics, but with soooo good results.
Clara trick
One minute per cookie
If you can't resist the temptation and you really want to eat cookies, start by enjoying their aroma, then place a piece on the tip of your tongue and taste it very, very slowly. With this simple formula it is easier for you to eat just one cookie.
And if you want to reduce more calories to lose weight without giving up the pleasure of eating, do not miss our 25 tricks to reduce calories at lunch and dinner, tips to reduce calories in desserts, 8 light snacks to reduce calories in snacks and 10 ideas to avoid overeating outside the home.
Go for the calories, you can!
