The most fundamental way to lose weight is by cutting calories. That’s rule numero uno (followed by exercise, of course!). The question, however, is how many calories do you need to cut or burn to see results? The answer may seem simple, but it can quickly become confusing. According to exercise scientists, 1 pound of fat is equal to 3500 calories, so a daily deficit of 500 calories would result in the loss of 1 pound per week. Unfortunately, everyone’s bodily needs are different. So, to determine what your needs are, use this handy calorie calculator!
The key to shedding weight is to create a calorie deficit, whilst consuming the proper fuel to keep your body energized and moving. Here are ten ways that help create that calorie deficit and are super easy to do. What are you waiting for? It’s time to cut 500 calories every day!!
1. Downgrade your dishes
You can eat 20-25% less without realizing just by using smaller plates!! Eating is a visual process—if you have a big plate, you’ll feel the need make sure it looks full. By using a smaller plate, you instantly decrease your portion size, and according to researchers, you won’t feel any less full!!
2. Cut out the soda for crying out loud!
A 12 oz can of soda has anywhere from 140-180 calories (but remember, soda is also loaded with sugar!!). If you have two to three sodas a day, you’re easily taking in an extra 400 calories that you don’t need!! But what about diet soda? Sure, diet soda seems harmless and contains zero calories, it also contains zero nutritional value. Best bet is to just skip it all together and go for good ole’ H20.
3. Eat Breakfast!
No doubt you’ve heard this before; you need to eat breakfast every morning. Eating breakfast breaks the fast you had while you were asleep. By doing this, you kick start your metabolism for the day. Sure, eating this “extra” meal may not decrease your calorie intake, but it will prevent you from overeating during lunch and dinner.
4. Fill up before you eat
Start your day off with protein and a huge glass of water. You’ll feel fuller than if you were to have cereal and juice. Two protein-packed boiled or poached eggs are a great start. Then, later in the day, before lunch or dinner, have a cup of low calorie soup. These two ways can save you a total of 684 calories for the day!!
5. Coffee, black.
Gourmet coffee drinks can easily contain 500 calories. They’re loaded with whipped cream, whole milk and sugary syrups. That’s just the medium sizes (or what Starbucks likes to refer to as… “grande”.) The bigger the cup, the more calories it has!!! If you need that caffeine fix, opt for black coffee and a small amount of zero calorie sweetener. This change alone can save 400+ calories every day!! If you really desire some whipped cream, try a shot of espresso with lite whipped cream—but make sure to make that a weekly treat!!
6. Hold the extra toppings
Salads and diets go hand in hand—but salads can quickly lose their healthy value. With additions like cheese, caramelized nuts, bacon, avocado, dried fruit and croutons, a healthy 300 calorie salad can easily reach the equivalent of lasagna. Save 500 or more calories by just choosing one topping and packing the rest of the salad with veggies.
7. Eat at the table
According to research by the University of Massachusetts, when you eat meals in front of the TV, you’ll eat 288 more calories than when eating at the table. Eating in front of the TV causes you to put focus on the TV instead of your meal—this leads to mindless eating. Avoid mindless eating and sit down at the table!!
8. Be like Sleeping Beauty
Not enough sleep can make you snack, say researchers at the University of Chicago. According to the study, people who only got 5½ hours of sleep snacked more throughout the day. Get more zzzzz’s, and save yourself the extra calories the next day!
9. Avoid bowls of nuts
Just like plates, the bigger the dish, the more you eat. And although nuts are a super food, they are also high in calories. A handful (about 1 once) of mixed nuts has 175 calories. The more handfuls you grab from the bowl, the more calories you’re consuming. Instead of mixed nuts, choose pistachios! Two handfuls have about 159 calories and the act of shelling them will slow down your munching.
10. Become one with your tummy
Pay attention to how full you feel and put down the utensils when you’re satisfied. Listen to the hunger signals your body puts out instead of forcing yourself to clean your plate.
With these simple healthy eating tips, you’ll easily create a calorie deficit and reach your weight loss goals. There are no shortcuts to weight loss, but by adding these tips you can speed up the process just a little bit each and every day!
Source
Image credit: thechallenge.com
