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When it comes to weight loss, it does not matter which diet you are following, one thing they all have in common: The most important thing is that you cut down on calories.
Here are nine easy ways to cut down your potentially biggest caloric demons - which you may not even be aware of:

1. The Latte-Factor
Cream instead of half-and-half milk in your tea or coffee, increases your caloric intake by more than five times.
Half-and-Half instead of whole milk in your tea or coffee, more than doubles your caloric intake.
Whole milk instead of skim milk in your tea or coffee, almost doubles your caloric intake.
So, see for your self how many calories you can save!

2. Unaware Eating
Unaware eating may be one of the biggest problems for most people. What does that mean? Every time you are doing some thing else in addition to just eating, you are less aware of what and how much you are consuming.
Your brain does not know what you are doing food-wise, because it is occupied with some thing else. Until the “full”-message arrives from your stomach, you may already have eaten more than actually necessary.
Obviously, this refers mostly to eating in front of the TV. But this also accounts for eating your lunch in front of your computer at work.

3. Put The Silverware Down
It takes your stomach a while to send the message to your brain that you are satisfied.
Therefore, when you have eaten about half of your plate, put your knife and fork down, lean back for five minutes and feel whether you really need more.

4. The Handy Palm Solution
Usually people do not know how much they should be eating per meal. Here are three simple rules:
Rule #1: When it comes to protein (meat or fish), have as much as what would fit into the palm of your hand. Your fingers do not count

Rule # 2: When it comes to veggies, have as much as what would fit into your hand - palm and fingers included.

Rule # 3: You can only have one palm of meat or fish and one or two hands full of veggies.

5. Order Half The Meal In The Doggie-Bag
When preparing your meals at home, you are pretty much in control about what goes into the dish whereas eating out can be challenging.
Usually portion control is the biggest challenge while eating out. So, try this: When you order, ask the waiter to put half of the dish into a take out box before your meal is even being served to you. What is not in front of you will not tempt you.

6. On A Budget
Every body has certain foods, that you just love and cannot live without even though they are either not good for you, have too many calories or both.
Instead of depriving your self of some thing you love, set your self a budget. For instance – if wine is your downfall - allow yourself two or three glasses of wine per week.

7. Real Water For Real Thirst
Drinking sodas or vitamin-enhanced waters not only has more calories than water (0 calories) but also do these sugary drinks not satisfy your thirst. Sugar causes you only to get more thirsty and therefore putting more unneeded calories inside of your body.
Avoid the vicious cycle by replenishing with pure water.

8. Substitutions
Splenda for sugar, sugar free, fat free, etc..
But you need to read the nutritional facts, because some fat free or sugar free substitutes may not have less calories. Above all, always read the labels.

9. Better Snacking Solutions
In order to drop weight, it is better to eat more smaller meals as opposed to few big meals. So, you will need a couple of low calorie snacks in between meals.
Better than eating chips or chocolate or cookies or even most energy bars, try these snacks:

Cantaloupe with cottage cheese
Carrots and fat free ranch
An apple with 5-6 almonds
An apple with a thin slice of cheese

So, stay well and enjoy life!

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