how to cut 500 calories a day

you have to cut 3,500 calories to drop one pound. to lose a healthy pound a week, that’s 500 calories a day.

At Breakfast

Make a trade. Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.

Measure portions. “It’s so easy to eat a whole cup of cereal rather than a half-cup serving,” says Susan Kleiner, RD, PhD, co-author of The Good Mood Diet and The Power Food Nutrition Plan. “Simply measuring out one serving can save you up to 200 calories.” Keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.

At Lunch

Move on your lunch hour – include a brisk 15-minute walk burns about 100 calories, and it gives you less time to eat. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles.

Order wisely. Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.

Chew your food. An easy way to slash calories is to slow down when you eat.Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.

At Dinner

Downsize your plates. Rather than depriving yourself of food to drop pounds, simply use smaller plates.

Wait to have seconds. Waiting 20 to 30 minutes to have a second helping. Most don’t go for seconds after the wait but even if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.

Slim your sides. Instead of chips with sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa.

Eating Dessert

Make over your sweets. Save up to 400 calories by making grilled fruit kebabs (i.e. peach and banana, brushed with honey. Grill each side for about 4 minutes and sprinkle on cinnamon). Or, cut a thin slice of pound cake, layer on berries and top with light whipped cream.

Skip the oil. Replace oil with applesauce when baking to slim down. “Two tablespoons of oil is about 200 calories, while 4 tablespoons of applesauce is only 40 – you have to double the applesauce to oil ratio in recipes.

Dining Out

Leave something on your plate. Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Skip the extras, such as the bread basket, to keep from breaking your calorie bank. Or, if you’re at a Mexican restaurant, forgo the tortilla chips.

Know before you go. Before you head to a chain restaurant, check out the nutrition information on its web site..

At the Office

Take a stand.Try standing to make a phone call or read a report. Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories.

Have a ball. Trading your desk chair for a stability ball helps you burn extra calories because you’re forced to use your core muscles to stay stable.

Drink up. It’s no secret that swapping water for soda can save you hundreds of calories. But drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories . If you’re not getting enough water, your kidneys turn to your liver for help, which takes away from your fat-burning ability and slows metabolism.

Watching TV

Don’t eat and watch. If you want to snack, turn off the TV, serve yourself on a dish, and really pay attention to what you’re putting in your mouth to slash calories.

Try commercial cardio. Doing some kind of cardio, such as jumping rope or jogging in place, burns about 10 calories a minute.

On a Saturday

Sleep in. Each extra hour of sleep could save you 100 calories. So don’t set your alarm on Saturday, and if you snooze, you lose.

Clean house. Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories.

Get foot loose. Go out with your friend and move to some live music, or just blast your favorite tunes and dance around your house.

Go for a ride. Biking is great impact-free cardio – plus you have to engage your core muscles to stay balanced.

Run some errands. Spend an afternoon food shopping, unloading groceries or cook dinner.

During Your Workout

Switch it up. You can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover.

Take 15. Try doing three 5-minute circuits using free weights or two 15-minute chunks in your day to do these moves, you can blast up to 500 calories. Do three sets of this circuit:

  • 90 Seconds: Squat with a bicep curl, and stand to go straight into an overhead shoulder press. Repeat.
  • 90 Seconds: Lunge forward with right leg while raising weights out to side to shoulder level, hold for one second, bring leg back and arms down to return to starting position. Alternate legs and repeat.
  • 120 Seconds: Do a row while standing on right leg to engage your core muscles, repeat for one minute then switch to left leg.

read article on Yahoo! Shine by Jaccy Smith: Simple Ways to Cut 500 Calories


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