Simple Steps to Cut 500 Calories Daily

If weight loss is one of your goals, we recommend reducing your daily caloric intake by 20%-30% of what is needed to maintain your current weight. (Not sure how many calories you need? Check out our Daily Calorie Calculator!) By cutting just 500 calories out of diet each day, you can lose one pound per week.  Here are a few simple ways to trim those excess calories for lasting and effective weight loss.

Cut Calories

  • Don’t eat in front of the TV. Studies have shown that eating in front of the TV can cause you to take in over 250 extra calories. Instead, eat at the table, and swap that hour of TV for a walk outside with friends or family. Combined, that’s over 500 calories burned.
  • Save your salad. Many people assume that because it’s a salad, it’s healthy. Not always. Salads are often topped with high calorie and high-fat toppings such as croutons, creamy dressings, caramelized nuts, cheese, dried fruit, and bacon. Opt for healthier (and just as flavorful) options such as high polyphenol bell peppers, grilled onions, fresh fruit like apples or pears, raw almond slivers, and homemade vinaigrette with olive or canola oil and balsamic vinegar. (Try putting it in a spray bottle, then spraying on your salad for a lighter dose of full flavor.) Another tip – order dressing on the side, then dip your fork in it before each bite. You’ll end up using about half as much dressing as you normally would.
  • Use smaller plates. If you use a smaller plate and fill it with the same amount of food as you would a larger plate, you’ll end up feeling fuller quicker because the smaller plate tricks your mind into thinking that you are eating more food, signaling your body that you are eating more. By swapping a 12 inch plate for a 10 inch plate, you’ll eat about 25% less, and save about 500 calories. Researchers say that you won’t feel any less full, either.
  • Craving coffee? Many coffee drinks are filled with heavy cream, sugary syrups, or whole milk. Skip the whipped cream and opt for steamed skim or soy milk instead. Try it with a sprinkle of cinnamon for added flavor without the calories.
  • Sit down to eat. By filling your plate in the kitchen, and then sitting down to eat, you can save hundreds of calories. When all of the food is in front of you at the table, it’s tempting to go for seconds (or thirds). Sitting down with your meal, and enjoying family conversation will help you to eat slower as well, and you’ll likely realize that you’re full after finishing your plate.
  • Get enough sleep. A study from the University of Chicago showed that people who only get 5 ½ hours of sleep (or less) per night tend to snack more (with unhealthy choices) throughout the day. Get enough sleep and you could save up to 1,000 calories!

Do you have any tips or tricks for keeping your calorie intake in check? Share them with our Facebook community and send us a tweet on Twitter. We’d love to hear from you!


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What Is Gene Smart? At Gene Smart we provide health news, information and scientifically researched supplements. Our supplement formulas are cutting-edge and meet the highest quality assurance standards in the industry, to help you with a variety of health conditions....

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