Hey Biggest Loser Fans!

We want to hear your creative and successful tips for cutting out extra calories from your daily diet. Do you have great low-cal substitutions for high-cal foods? Do you have any low-cal snacking secrets to help you get through the day?

Tell us about what works for you and maybe your ideas will work for others, too!



This topic is brought to you by Wrigley's.

I don't think this is necessarily 'creative' but it works...Eat more vegetables. Bulky, fibrous and very low in calories. Vegetables fill you up and provide you with something to chew.

Don't like vegetables? Maybe you better find some you do like if you want to get a leaner body. Nuff preaching from me, I'm still new and don't want to make enemies, lol.

I've cut the calorie count way down on my sandwiches by retraining my taste buds when it comes to condiments! Mayonaise is rediculously high ... mustard is almost negligible, but only goes well with a couple meats in my book. So here's what I do instead ...

I warm up the deli meat, either on a skillet or in the microwave. I prefer the skillet. I'll throw in some peppers and onions, heat it all up and throw it into a wrap or on bread, then put some fat free cheese on top. The heat from the meat melts the cheese, which ties it all together. The reason I love it is that heat brings out the flavor of the meat and cheese more so I don't even miss the mayo. I'll also use lower calorie bread, or a low calorie wrap - but I find ones that are still high in dietary fiber.

I'll also sometimes use fat free salad dressings on my sandwiches, etc., to change 'em up. By my math, my typical sandwich is 200-300 calories less than they used to be; literally half the calorie count of my old sandwiches.

We have significantly reduced our calorie intake at meal times using the following strategy:
1. Reasonable initial portion sizes
2. No serving dishes on the table, except salad and veggies, so we can't just reach for seconds automatically.
3. After first portions are eaten, must eat a serving or two of salad and wait at least 10 minutes before seconds.

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I cut the calorie count on my sandwiches by filling them with sticks of wrigley's instead of high-fat meats and cheese.

Okay, I don't, but I just thought that sounded funny (please people don't actually try this!).

The Power of The Pickle!

Snacking on pickles is the way to go. They fill you up and have almost no calories, just be careful when picking out pickles to limit your sodium. Also when purchasing pickles read the label, some companies add sugars and other bad ingredients.

I aways carry sugar-free mints. Everytime I want to put something in my mouth when I am truly not hungry, I pop in a mint. It gives my mouth something to do and tricks my brain into satisfaction!!

I'm planning to eat more vegetables....

Hi, new here but starting a healthier diet. I have to admit that mom knew best, she made jello and added a variety of things to add to the benefits. I'm using sugar free Jello and adding things like a can of fruit cocktail or fruit (in light syrup or sugar free) to it once it's started to thicken up. I also like orange jello with grated carrots & celery in it ( about a cup per 3 oz box) but I just throw it in.

Firebird91

Okay, I didn't want to sound like I was paid to support the sponsor or anything (but if Wrigley's wants to send me a case ... I'll totally go on campaign for them tooting their horn about the 176 lbs I lost all because of gum ... ). lol Anyway, long before there was a chewing gum sponsoring the show I really was chewing a lot of gum to help control my cravings (and still do!). 90% of the time I have cravings I'm not actually hungry, so through the whole Biggest Loser experience (and almost a year later), I chew gum to give my mouth something to do. I probably go through a pack a day. Since I'm not actually hungry, it satisfies my craving to taste something and be chewing on something.

I have changed to whole grains or whole wheat. I have always like whole wheat, pumpernickle, and rye bread. So that really wasn't a problem. I don't care for one bread. I also changed my pasta to whole wheat. I really can't tell the difference. I only eat whole wheat tortillas. I'm still working on getting my son to eat the whole wheat instead of the flour ones, but no luck yet. He does eat everything else whole grains or wheat.

When I found out I was diabetic, I immediately bought everything sugar free. For dessert, I love sugar free jello with a dollop of sugar free cool whip. Yummy!

I also chew sugar free gum or suck on sugar free hard candy to get me through my cravings.

Of course, it goes without saying, drink at least 8 cups of water a day. If you're having a craving, but you've already had all your calories for the day, then drink a glass of water. It really does fill you up.

I tape this guy to all the junk food in the house.

My husband can have his snacks, as long as he's willing to put up with a picture of that thing on the packages. Nothing makes me lose my appetite quicker than those freaky nail commercials, and if I also associate the cartoon fungus with a the unhealthy food in my house, the better off I am.

When eating a salad I don't add salad dressing to it....I serve it on the side. Once I have a forkfull of salad, I barely dip the corner of the bite into my salad. This is the first taste that hits the tastebuds....and you think you have a lot more on it than you really do.

It has really help me cut down the calories, and yet still seem like I am adding a lot of flavor. At most I use 1/2 tsp this way!

Salad, salad, salad....I probably eat one salad a day--and just so I don't get to the point where I feel like I'm eating rabbit food, I change up the veggies...I go from eating spinach, to romaine, to arugula, to raddichio...and I change the toppings too. And I drink lots of water--it helps me to feel more full, so I'm not craving so much. For dessert, a lot of times I'll eat yogurt...it's sweet and creamy, and totally indulges my sweet tooth without adding gobs of calories!

Soup!

I make a pot every weekend and take a cup with my lunch and typically have a cup in the evenings. It is low calorie and fills me up so I eat less during the meal.

It is really easy to make, there is a ton of variety, and by making home made I control the fat and sodium. Anything left at the end of the week goes into individual containers and into the freezer for emergency dinners or lunches!

Rich

Oh yeah, soup is excellent--I'm making some tonight, in fact!
I thought of something else...I eat tuna wraps with pickles. I try to watch the mayo, but a little won't kill ya. I add tomato and lettuce for some extra freshness.

I am new here, this is my 2nd post. Mine is really obvious and common sense, but I think that it really helps.

Cheese is a big weakness for many people, and it is a problem in keeping weight down.

As tempting as it is to add cheese to everything we eat, I have found that resisting just the cheese temptation can help ALOT. There are only a few items I will put cheese on (hamburgers and my favorite snack----crackers) anything else I do not add cheese. When I do add cheese, I portion control it BIG TIME.

I know this seems simple and common sense, but I think that people don't realize how much cheese they are actually eating, and it can tack LBS and fat and calories.

I know it tastes awesome but it really don't help us stay healthy. Hope I didn't make anyone mad.

One more tip:
I portion control EVERY single meal no matter what I am eating. It really makes a big difference. (Even snacks)

Why would you make anyone mad? Avoiding cheese is sound advice, as it's very fatty. The only time I use cheese anymore is on salads I use a quarter cup of fat free shredded cheese (45 calories), and every few months or so I get a veggie and egg white omlet craving, and I put a quater cup of fat free shredded cheese into that (but only at the end, so it doesn't have a chance to melt much since fat free cheese has a similar texture to used tires when it's melted).

Cheese can be a problem but doesn't have to be. We eat cheese a lot in my house, more often than meat actually, but we do it as the main ingredient in an entree, like quesadillas, enchilladas, tortellini, stuff like that. We don't tend to just add it to everything, which I can see would be a real problem.

Like you, portion control has been a key strategy in our losing and maintaining our weight. I now measure everything I eat, especially snacks. I don't measure exactly, way too much trouble, but if I want to eat some nuts, for example, I now scoop them out of the container using a measuring cup so I know approximately how many calories I'm going to take in.

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Cake - (moan, groan and hate me now!!!) When occasions come up for a cake you can do this to help reduce the fat and calorie intake. Use one box of cake mix and one can of diet soda. Mix together and bake as directed. DO NOT USE THE EGGS OR OIL called for on the box.

My favorites include....
One box of chocolate cake mix with 1 can of Diet Cherry Coke
One box of lemon cake mix with 1 can of diet seven up or sprite

For the fall, another version I love is....
One box of spice cake mix with 1 can of Pumpkin (no not soda, the pumpkin stuff like you put in pie).

Again, this isn't for everyday consumption but if the need for a cake is around, these are good substitutions. My birthday is coming up and I will be having the spice cake one as my B-day cake.

I'm sure everyone has heard of the pizza trick but I will post it in case anyone doesn't know about it.

If you decide to eat pizza, depending on how greasy it is, take a bunch of napkins and sop up any extra grease from the top. I rarely eat pizza nowadays but when I do, I make sure to get every little ounce of grease off that I can.

BTW - That salad trick has to be one of the best ideas EVER.

I have 2 tips: I buy a box of Fiber One (with clusters) and a box of Raisin Nut Bran (my hubbies favorite) and mix them both in a huge bowl. I then put the mixture back in the boxes and he doesn't even know! Now he gets even MORE fiber!

I also LOVE pizza, but can't afford the calories on my plan. So, I take a ww tortilla and add a no fat pizza sauce and use Cabots 75% ff cheese. It is awesome! The tortilla gets crispy and I love a crisp pizza crust. You can't use lo-carb tortillas though.

Hope you enjoy!

Choose whole foods (high fiber, high bulk, high water), eat balanced meals (protein, whole grain carbs).

Eat bulk, not calories!

But, don't starve yourself, and have treats. It's one long lifestyle. There's no rush, you'l get to your goals.

Steve

i'm newer too but I like plain sugar free jello cubes and then put cool whip on it. I like making it like a pairfait. It is good and low call. 100 packs are good too. I also use moderation. I do drink some diet pop even though they are now saying that is not the best I can't be drinking a lot of water especially in the evening. I have to get up if I drink excess water after 7

I have two things that I love to do that really cut calories.

First off, I LOVE patty melt sandwiches. Yep...that's right...I love them. I would marry them if I could. But, as anyone who shares my passion knows, there is no way that they are good for you when they are prepared like they are in a restaurant. My solution is a perfect patty melt, but it is close enough! I use the Nutrisystem flame broiled beef patties. You could use Boca burgers or even really low fat hamburger alternatives. Anyway, I prepare the hamburger like I would any other time. While doing that, I rough cut some white or yellow onions. I spray a small skillet very generously with Pam cooking spray. I cook the onions over medium heat until they start to be golden and somewhat soft (don't overcook or they will be soggy). When they are just about done, I put two very thin slices of swiss cheese over them, cover and let it melt. Then, I spoon it on my hamburger patty which has been placed on a low-fat, high fiber whole wheat bun. It ROCKS. The only problem...it is so good, I could eat 3 or 4 if I let myself

The other trick I use is a substitute for pasta. Pasta and I have had quite a love affair over the years (one of the reasons I wear a size 18 right now) . Anyway, I had to find an alternative that gave me the texture of pasta without the calories. So, again, I coat a skillet very generously with Pam cooking spray. Then, add a half (or more depending on your taste) of a yellow or white onion, roughly cut. Cook that for a few minutes until the onions begin to soften. Then, add a full 8 ounce package of sliced mushrooms that you can get from the produce aisle of the grocery store. Spray the mushrooms again with Pam so they are coated and they glisten. Cook for only a couple of minutes so the mushrooms are heated through and they darken slightly. I season the mixture with either just salt and pepper or sometimes, I sprinkle a little low-sodium soy sauce on top. If I am lacking a dairy serving for the day, I even sprinkle them with Parmesan or Romano cheese too. The mushrooms give the texture of pasta and basically, the calories are null (unless you add cheese). Plus...no fat .

I agree with you about the cheese to some extent. Yes, it can be high in fat and calories, so it does need to be regulated. However, cheese is also a valuable source of protein as well as calcium and other vitamins. It has also been suggested that eating dairy (mostly drinking milk) helps the weight loss process. If you are having a hard time getting your dairy components in, cheese is an alternative and doesn't always have to be bad for you.

I've already seen some people mentioning fat-free shredded cheese. I love this alternative! I put shredded cheese on top of my homemade chili, I make black bean and cheese tortillas that are loaded with protein and fiber, etc.

I like string cheese because you can get it in lower fat options and it is portable. When I come home from work and am famished, I grab a piece of string cheese to eat while I'm making dinner so I don't snack on other things that are far more detrimental to my weight loss. I also take string cheese in the cooler on trips with me for a quick pick-me-up and to stop my tummy from growling.

The other cheese that I absolutely adore is Laughing Cow Light. The greatest thing about Laughing Cow cheese is they come in these little pre-packaged wedges, so portion control is so much easier. Each wedge is an ounce. I count out a single serving of whole grain reduced fat Wheat Thins and use one wedge of Laughing Cow...what a great snack. Oh...and Laughing Cow is now coming out with a couple other flavors in the light version.

Portion control and watching fat/calories is wonderful and should be something we all do every day. While we are doing that, I think it is important to find healthier alternatives to the things we love so we don't feel deprived. As others have said...this isn't a diet...it is a life change.

I just remembered another trick that I use regularly. It isn't really a healthy alternative for higher calorie food, but it does keep me from snacking as often.

I brush my teeth after every meal. I have a brush and toothpaste in my desk drawer at work. When I finish breakfast and lunch, I brush. Now, it doesn't have to be the full 2-minute regimen I do in the early morning and before I go to bed...just a freshen up brush. It gets any embarrassing gunk out of my teeth (considering I eat a lot of salad, this is important), it freshens my breath (especially good after breakfast and coffee mouth) and it makes me feel like I don't want to "ruin" the clean feeling, so I am hesitant to eat again for a while.

I try to chew gum if i feel hungry. I sometimes try to go for a walk

One month ago I started using Fitday and logging every thing I ate. I started measuring everything and it is amazing how much food I was eating. You think you are eating a cup and in reality it was closer to 1.5 or 2!

I am not into finding substitutes for all the "bad" things I enjoy. 99% of the time, I eat clean and healthy. If I want a cheeseburger though, I will allow myself to indulge, but again, portion size is key. I don't want to eat low cal low fat cake, to me the things they use to make it taste good are really just not good for me, I am training myself to prefer cantaloupe over cake.

I just turned 45 and was getting concerned about diabetes, etc. I was about 40 lbs overweight and in the month since I started logging foods(and activities) I have lost ten lbs. Slowly but surely is the way to do it.

By the way, the Wii sports IS a way to help lose weight! I play the tennis almost every day for at least 20 minutes and I know it is helping

ps: I also keep a list on my bulletin board of things to do when I am wanting to eat and know it is not time to:

Brush my teeth
take a shower
floss
take a quick walk
play a game of wii tennis
empty all the trash cans in the house
Write a letter

I vary my exercise routines, cardio M.W.F.S then something I enjoy like dancing or weight lifting T.T.S. There are so many enjoyable things to do that get your heart rate going.
I tend to eat a little bit healthier because it's hard to be active on a full stomach I find that I feel a lot better if I eat carrots rather than something like a twix. But when I do break the "eating healthy rules" I make myself either run 1 mile or some activity I don't particularly enjoy. It makes me not crave junk food so much. I set goals weekly that way I am always striving. If I don't meet my goal to loose the weight I hold myself accountable.

I've tried to eliminate what I call "mindless" eating. I no longer grab a cookie as I walk through the kitchen and I don't indulge in the endless stream of cookies, donuts and dainties that appear at the office. This grazing can add lots of calories to your day and is actually quite easy to eliminate.

Fibre Fiber fibre

One teaspoon of Psylium husks three time per day in a sugar free drink.

Stops hunger dead in its tracks


Fibre is the only long term solution - to weight loss because it controls hunger.

You can not fight hunger you will always lose.

So stop being hungry - use a fibre supplement(calorie free)

I've started knitting again.

While I've been pretty good about only eating when I'm hungry, hubby will sometimes pop some corn or open a bag of chips while we watch tv at night. I'm a reformed nighttime snacker and it's hard for me to resist joining him. Keeping my hands busy makes it easier to avoid temptation, so I've started knitting again to help eliminate that mindless snacking in the evening.

Yay - Keep the hands busy

Hello Everyone I am new too the site, I recently have been losing weight. I have diabetes, so I kinda have too. I changed the way we all eat in this house, no more can veggies at all, only fresh or frozen, buy more fruits also, if there is something i really want then i go ahead and eat it, but i continue with the change. I also drink a glass of 1 percent milk before bed. This has really helped me and my husband to lose weight. Oh yeah, i changed my pastas the wheat ones also, and you really can't tell, my family didn't know, if it was not for the color nobody would have said anything. It is coming off slowly, but it is finally coming off. Now I take the stairs instead of the elevator, I need to start an exercise program now, we are working on getting a treadmill, so the days we can't get out and walk we can at home. Loving it.

(cheesy smile) My ABSOLUTE FAVORITE for quite some time has been Wrigley's Extra Spearmint gum! -whoops, it didn't come out till the middle of September. Wow I feel so fake.

My R_E_A_L favorite is DENTYNE Ice gum... absolutely the best! Why:

1. It lasts for a LONG time - I work long hours and I've chewed 1 piece for a 6-hour shift although usually I can chew one for 2-3 hours and still have a bit of that cool, icy taste that lingers for a long time after.
2. Only TWO calories as opposed to some "other" cough cough brands.
4. It definately keeps my cravings in check! I don't feel a need to snack when I'm on a night shift if I'm chewing DENTYNE. My co-workers agree!

This is a really good tip. My wife used to drive me crazy when we'd go shopping because it would take so long to get through the store. Then I took over the shopping, after my company was shut down at the beginning of the year, and it has ended up taking me even longer to shop!

There is so much difference between even simple foods. Good-tasting bread, for example, can vary from 90 to 150+ calories per slice, but you can't just figure it out, you have to read all the labels.

I love this show! Here are some tips on cutting calories!!!

~ Do something active
~ Try running or running
~ Try weight lifting
~ Eat in portians

Here are my tips for cutting down your calories!

That is a great trick with the napkins and the pizza and it also can be used for most things topped with cheese.

Another trick I use is low sodium condiments , but be wary of added sugar.

The g.i index has shed an interesting light on starch and sugar as of late.

High fructose corn syrup is actually low g.i (although hi in calories)

Artificially sweetened condiments are better.

Determination, watching what you eat and exercise.

I agree with the first post...eating lots of veggies is one of the best ways I know of to cut calories! They're one of the few foods where you can have large servings with minimal caloric impact. (Plus loads of nutrients!)

I hate to seem like a corporate shill (which I'm NOT!) but I've found for myself that the microwave steaming bags really help me to eat more veggies. (I didn't start using them because of the show, BTW!) They make it really easy to have, say, a plate of steamed broccoli for a snack while watching TV. It's true that they're a little pricey, and not exactly eco-friendly, but I try to mitigate both those downsides by reusing them as many times as possible. (If I cook meat in them, I don't reuse them, but if I cook vegetables I do.)

And of course, many fruits are also very low-calorie. A whole cantaloupe (more than most people would eat in a sitting!) only has about 200-300 calories. And I buy fresh berries by the flat-full when they're in season! For the current time of year, I really enjoy the small satsuma oranges, which are only around 50 calories each I think.

Happy Thanksgiving everyone!

Regarding cheese, I agree that if low-fat cheeses are used in moderation, they can be beneficial and a good source of calcium. Specifically, I really like Trader Joe's light string cheese...only 60 calories each, and I think I actually like it better than the full-fat version (which is still only 80 calories)...it seems "stringier", if that makes any sense. :-)

If you're like I am, I have a hard time getting all of my water in because I'm not a big fan of water lol I like those 5 cal crystal light packs to put into the water, I can get all of my water in for the day and it tastes great!

Chose foods with higher amount of protein. Even though protein and carbohydrates have equal amount of calories per gram (4cal/1g) increasing the amount of protein in your diet helps you lose weight. Protein helps your body to regulate sugar and keep the cravings in check. Also protein is used for building of muscle and more muscle you have the more energy you burn.
In your body language:
protein translates as food
Carbs translate as sugar
So when you need to snack, snack on food that your body recognizes as food - protein

*Instead of cream & sugar laced coffee in the morning, I drink plain Yerba Mate.
*If I'm eating a starch (rice, pasta) I usually cut back on the recommended serving size and add more veggies to mix in with it.
*I began to time myself when I ate. I make sure that I take at least 25 minutes to eat. I enjoy what I'm eating and I give my body a chance to recognize that it's getting full
*Instead of using cow milk for cereal in the morning, I use unsweetened almond milk, which is lower in calories and carbs.
*Instead of ice cream, I like to buy the 100% all fruit frozen bars, which may not taste like Haagen-Daz, but they are delicious.

When I feel like nibbling and I'm craving something sweet, one of my favorite snacks is to cut up a Clif protein bar into half inch square pieces. It is chewy and sweet and the protein in it makes it more satisfying than a carb only snack. They are about 250 calories and there are many different flavors.
I have found that I am the most hungry when I need protein or more water.

I have worked in a restaurant for years and I can tell you this... The chef only dresses the salads with 1oz of dressing. However, the dishes that they put the dressing on the side hold 3oz of dressing and as a server I have noticed that most people ask for a second dressing on side.

My best advice is to either bring your own dressing from home and ask the chef to dress the salad. (they will use yours and only use 1oz) OR to make sure that if you get your dressing on the side to only use ONE!!