2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Weight loss requires serious changes in life. After all, you need to burn 3,500 calories to lose just 1 pound. But if remove from your menu 500 calories a day, you can lose a pound a week and it will be much easier.
Calorie exchange is about changing and developing habits that are sustainable in the long run, not just depriving yourself, says Charles Platkin, a prominent professor at the New York School of Public Health (CUNY). - A simple change that reduces 500 calories per day, has a big effect: if these are things you eat three or four times a week, you eliminate at least 1,500 calories a week.
To help you, we've put together 25 simple calorie reduction tips to reach your goal and lose weight.
1. Take your sandwich in the form of a salad
Two large slices of bread with mayonnaise can reach up to 550 calories! Make a salad instead.
2. Skip the Margarita
These delicious cocktails contain about 800 calories per cup - more than the calories of food.
3. Choose black coffee
Grande latte (coffee with a lot of milk) without added sugar has 220 calories, while a cup of black coffee has 2. If you usually drink two cups with a little sweetener, you save at least 500 calories, says Platkin.
4. Try cold coffee
You will save about 405 calories.
5. Chew more slowly
Chewing slowly each bite twice as often as usual allows you to feel fuller with less food. Research shows that you can reduce each meal by 100 to 120 calories - eliminating nearly 400 calories a day - and thus you can be satisfied with less food.
6. Quench your thirst with water and lemon instead of soda
You will save nearly 200 calories for each car you miss and easily eliminate 500 calories.
7. Prepare food at home
A 2014 study found that people who cook dinner at home consume about 140 calories less than people who usually order, dine or reheat ready meals. Make your own breakfast and lunch and you will reduce your calorie intake by about 500.
8. Don't sit down
A study by the Mayo Clinic found that people who walked during the day burned 350 more calories than their sedentary counterparts. Take a shopping trip during your lunch break to burn an extra 150 calories. Do not wait at the stop, but go to the next one, forget the elevator and go up the stairs.
9. Ask the waiter to prepare half of your food for home before bringing it to the table
On average, you will save about 750 calories, according to a new study. Researchers have found that a regular meal in an American, Italian or Chinese restaurant contains almost 1,500 calories - much more than is needed for one meal.
10. Swap the fillet ribs
You will reduce about 700 calories. Ribs in a restaurant contain about 1400 calories. On the other hand, the steak is only 700. For even greater effect, choose a fillet mignon - usually only 450 calories.
11. Leave your fork between meals
Slowing down your diet will allow you to eat up to 300 fewer calories per meal, according to a study in the Journal of the American Dietetic Association. You will reduce more than 500 calories in one day.
12. Sleep for 7 - 8 hours
You will eliminate at least 300 calories. Studies show that sleep deprivation not only slows down the rate of metabolism, but also increases our appetite for sweets. A study in the American Journal of Clinical Nutrition shows that people who sleep 4 hours a night consume 300 calories more than people who sleep a normal amount. Well-rested people are also much more likely to exercise, and even a short workout can burn 200 calories.
13. Work out before breakfast and do not eat after 7 pm
The combination will save about 520 calories. A recent Japanese study found that when you exercise before breakfast, you burn about 280 calories during the day compared to doing the same exercise in the evening. And a study in the British Journal of Nutrition reveals that eliminating night snacks helps people consume 240 fewer calories a day.
14. Do not melt your bread in oil or olive oil
Just a few pieces will quickly add more than 500 calories - and it will not satisfy your hunger. Yes, olive oil is a healthy option, but as a spice it mostly adds calories. Instead, avoid bread altogether.
15. Eat in front of the mirror
A study published in the Journal of the Consumer Research Association found that when people watched eating in a mirror, they chose healthier options and ate an average of about 400 calories.
16. Mix your walks
A study in Biology Letters found that adding brisk walking to your walks will burn up to 20 percent more calories - even when walking faster. This means that an hour's walk can easily burn an extra 90 to 120 calories. Exposing yourself to cold air also burns extra calories, making the body more sensitive to leptin hormone. Study participants who spent 3 hours a day exposed to cold, burn 250 extra calories.
17. Do not touch the chips and salsa
These fried savory chips, which you get at your favorite Mexican restaurant, offer little nutritional benefit, and a bowl of them contains 645 calories. The balance of salt also makes you unable to stop eating. Just say NO.
18. Choose the smarter side
When you order onion rings in a restaurant, they contain about 850 calories per serving. Even if you usually share the order with a friend! Instead, order a salad with a tablespoon of balsamic vinaigrette and it will save you 380 calories. Drink water instead of a soft drink and you will save another 150 calories.
19. Eat mushrooms instead of meat
In a study by John Hopkins, people who replaced red meat with mushrooms ate 444 fewer calories, ate just as much, and felt just as full. The only thing missing? Calories.
20. Chew gum and drink more water
When volunteers in a study at the University of Rhode Island chewed sugar-free gum for an hour in the morning, they ate 67 fewer calories at lunch. Do the same in the afternoon and you will reduce your calories at dinner double. According to a new study in the Journal of Human Nutrition and Dietetics, people who drink one to three glasses of water a day reduce their food intake by 205 calories.
21. Sneak your own snack / popcorn into the cinema
Believe it or not, big popcorn in theaters contains 1,030 calories. To reduce this amount, transfer popcorn in your bag in a small packet (which is usually about 140 calories) and a 60-calorie lollipop, this will save you up to 830 calories.
22. Leave your phone at lunch
According to the American Journal of Clinical Nutrition study, people who look at their phone during lunch, whether to browse social media or play Candy Crush, usually do not remember their lunch well, feel less fed and eat more in the afternoon - with about 200 calories more per day. Taking some time to clear your mind during the day will also save calories: Stress increases your fat-burning hormones and often leads to poor food choices. In a study of women over 50, those who felt stressed in the previous 24 hours took 104 more calories than relaxed women.
23. Use smaller plates
According to a Cornell study, if you use smaller plates, you will eat up to 25% less. This means that if you eat about 550 calories per meal, you can save about 420 calories a day. The best part? You won't feel less fed, the researchers say.
24. Order smarter at the ice cream shop
Instead of indulging in a medium chocolate milkshake (720 calories), take a small chocolate in a cone (240 calories). This will quench your hunger for sweets and save you 480 calories. Get rid of the bucket and eat with a spoon to save another 20 calories.
25. Eat fruit before each meal
According to a study by the State University of Pennsylvania, eating a piece of fruit 15 minutes before a meal can help you consume almost 200 calories less. Do it three times a day and you will save 600 calories.
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