Effective Ways To Cut 500 Calories A Day: Science Based

There are some strategic and easy ways to make changes in your daily life to really create long-term healthy habits. If you cut 500 calories a day from your diet you can lose at least 1 pound or 0.45 KG a day.

It takes a deficit of 500 calories to lose 1 pound or 0.45 KG, but with some of the easy tips that I am gonna talk about, you’ll be losing weight in no time.

In this article, I am going to talk about 10 ways to cut 500 calories out of your day.

1. Putting your sandwich on a salad

It sounds really strange but it’s actually an awesome calorie saving tip. Eliminating two big pieces of bread with mayonnaise can save up to 500 calories. When you order a sandwich just put the contents of the sandwich on a bed of greens.

Here’s a power tip, instead of getting dressing get it on the side so you save the calories from the dressing as well and there you have it a meal with 500 fewer calories.

2. Skip the chips and the soda

Say no to chips and skipping them actually saves between 16 and 200 calories and for every soda, you can save up to 200 calories.

These things really add up if you have something like that every single day of the week. That’s up to a 400 calorie saving right there.

3. Chew gum and drink more water

I know that sounds crazy but there was a study from the University of Rhode Island that looked at people who cheat gum for an hour in the morning.

They actually wound up consuming around 67 calories less for lunch. And if you double that once in the morning and once in the early afternoon before dinner, you can consume nearly 200 fewer calories just by implementing a simple technique as chewing sugarless gum.

Also, drink more water. The Journal of human nutrition found that increasing the amount of water by 1 to 3 glasses can actually cut up to 200 calories that you consume in a day.

4. Skip the coffee drinks and opt for black

Mixed coffee drinks have a ton of calories. To give you an idea of Ronde latte that’s unsweetened has over 200 calories.

So opting out of the high fat and high calorie mixed coffee drinks and opting for black really does save you calories throughout the day.

If you’re in the mood for like an iced coffee instead of opting for a frozen coffee drink with lots of syrup and mil and sugar up for a black coffee on ice. It still tastes great but your calories literally go from hundreds down to two.

5. Cook at home

Studies have found that people who cook at home save an average of around a 140 calories per meal and if you multiply that by three meals a day you’re talking about quite a few calories saved

The reason for that is when you cook at home you actually control how much fat goes into the food and how many preservatives and chemicals go into the food.

I can honestly say once I started cooking all my meals at home prepping my food on the weekends it really made a big difference in my diet.

Also, I don’t deprive myself of eating out. I just save it for a special occasion once a week so that way I can really enjoy my meal out with my friends and family but still managed to keep the other day’s on track by cooking at home.

Foods in a plate

6. Put your fork down in between bites

That sounds so simple but there was a recent study by the Journal of American Dietetics that suggested that people who actually put their fork down in between bites ate 300 fewer calories than people who did not.

That’s simply because you slow down the pace of your food, you enjoy your food more and basically you just consume less per meal.

7. Put down your phone during mealtime

This is a really hard some people and I know these days with all like social media checking Instagram, Facebook lunchtime or breakfast time seems to be the best time to do that while eating and multitasking.

A recent study found that people who were on their phones during mealtime actually did not have a tendency to remember what they ate.

They did not feel as full and wound-up consumed 200 more calories throughout the day than someone who was not on their phone.

My advice is to leave mealtime to mealtime and always check your messages or whatever you need to do on social media afterwards.

8. Get between 7 and 8 hours of sleep

The Journal of Clinical Nutrition found that actually, people who slept for hours consumed 300 more calories than someone who slept 7 to 8 hours.

Sleep deprivation does cause an increase in appetite and a slowing down of the metabolism. Next time you want to cut a few calories get a few more hours of sleep.

9. Box up 50%

The next time you go out to eat in particular Italian restaurants, American restaurants, Chinese restaurants notice the size of the portions. They’re just getting bigger and bigger.

Over time on average some of these restaurants have meals that consist of over 1,500 calories. By asking a requesting for a box, portioning out 50% putting 50% in the box and eating the other 50% you can save yourself up to 750 calories per meal.

10. Go for a walk

Now going for a 30-minute walk can have tremendous benefits. It can increase your metabolism, increase the feeling of well-being but it also burns calories.

Doing even a 14 to 17-minute mile can burn between 150 and 160 calories. Benefits are actually more than just a calorie burn. You’ll feel great and also it establishes a workout routine.


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