Simple ways to reduce calories

🍽 Reduce portions

• Use smaller plates – you will visually feel that there is more food.
• Eat slowly – the brain needs time to detect satiety.

🥤  Drink water before meals

• A glass of water 15-30 minutes before a meal can reduce appetite.
• Avoid sugary drinks and juices – empty calories.

🥗 Add more vegetables

• Vegetables are low in calories and high in fiber, which makes you feel full.
• Replace part of the pasta or rice with vegetables (e.g. zucchini “spaghetti”).

🍟 Prepare food at home

• This way you have complete control over the ingredients and the amount of oil, salt, sugar.
• Baking, boiling or steaming are better options than frying.

🍬 Reduce sugar

• Have fruit instead of dessert.
• Try tea or coffee without sugar or with less sweetener.

🧀 Smart substitutions

• Plain yogurt instead of fruit.
• Whole grains instead of white (bread, pasta).
• Lean meat (chicken, turkey) instead of fatty (salami, sausages).

📱 Don’t eat in front of a screen

• When you eat while watching TV or talking on the phone, you eat more because you’re not paying attention.