"20 Easy Ways to Cut 500 Calories A Day" Review
Introduction
My personal training clients are always looking for quick ways to shave off easy calories each day. I chose the top 15 from the recent article 20 Easy Ways to Cut 500 Calories A Day.
List of Ways to Cut 500 Calories Daily
1. HAVE YOUR SANDWICH ON A SALAD.
Two big slices of bread with mayo can tally up to 550 calories.
2. SKIP THE HAPPY HOUR MARGARITA.
Chains that serve margaritas in 18-ounce glasses are tacking on roughly 800 calories. That's more than a meal's worth of calories.
3. OPT FOR BLACK.
A grande latte with no added sugar has 220 calories, while a cup of black coffee has two. If you typically drink two cups with some sweetener, you're saving at least 500 calories when you switch to black, says Platkin.
4. WHILE YOU'RE AT IT, TRY A COLD BREW ICED COFFEE.
You'll save about 405 calories over a Starbucks Grande Mocha Frappuccino.
5. CHEW SLOWER.
Chewing each bite twice as much as you normally do allows you to feel fuller on less food. Research suggests you can reduce what you eat at each meal by 100 to 120 calories (eliminating nearly 400 calories) and you can be satisfied on smaller snacks this way, as well.
6. QUENCH YOUR THIRST WITH WATER AND A LEMON SQUEEZE INSTEAD OF SODA.
You'll save nearly 200 calories for every cola you skip. Swap out three drinks a day, and you'll easily clear 500 calories.
7. COOK YOUR MEALS AT HOME.
A 2014 study found that people who cooked dinner at home consumed about 140 fewer calories than people who typically ordered in, dined out, or heated up pre-made meals. Make your own breakfast and lunch and you'll be nearing that 500-calorie deficit.8. DON'T SIT STILL.
A Mayo Clinic study found that people who fidgeted throughout the day burned 350 more calories than their sedentary counterparts. Head out for a stroll during your lunch hour to burn an additional 150 calories.
Personal Trainer Wisdom: The key idea here is movement (you don't have to fidget all day).9. ASK YOUR WAITER TO BOX UP HALF YOUR MEAL BEFORE IT GETS TO THE TABLE.
You'll save about 750 calories on average, according to a new study. Researchers found that a typical meal at an American, Italian, or Chinese restaurant contains nearly 1,500 calories, which is far more than anyone needs at one meal.
10. SWAP PRIME RIB FOR SIRLOIN.
You'll cut about 700 calories. A 16-ounce prime rib at a restaurant has about 1,400 calories. A sirloin steak, on the other hand, is only 700. For even bigger savings, chose filet mignon. Typically, it's nine ounces and just 450 calories.
Personal Trainer Wisdom: Don't forget that this suggestion doesn't necessarily mean that a filet mignon is healthy...it's just a better choice in terms of calories.11. PUT YOUR FORK DOWN BETWEEN BITES.
Slowing your pace at meals allows you to eat up to 300 fewer calories a meal, according to a study in the Journal of the American Dietetic Association. In 24 hours, your savings will be well over 500 calories.
12. GET 7 TO 8 HOURS OF SLEEP.
You'll cut at least 300 calories. Research shows that sleep deprivation slows our metabolic rate and increases our appetite for sweets. One study in the American Journal of Clinical Nutrition showed that people who slept four hours per night consumed 300 more calories than people who slept a normal amount. Well-rested folks are also much more likely to exercise, and even a short workout can burn 200 calories.
13. DON'T DIP YOUR BREAD IN OLIVE OIL.
Just a few slices will adds up to more than 500 calories—and it won't put much of a dent in your hunger. As a condiment, it mostly adds calories. Instead, avoid the bread plate altogether.
Personal Trainer Wisdom: The calories from olive oil are mostly fat...not ideal for a slim waistline. Also, it's highly processed and nutrient stripped. If you need more healthy fat, find it in a "whole form" like an avocado.14. MIX UP YOUR WALKS.
A study in Biology Letters found that adding short, fast bursts to your walks will burn up to 20 percent more calories, even over speed walking. That means an hour-long walk could easily burn an extra 90 to 120 calories. Exposing yourself to cold air also burns extra calories by making the body more sensitive to the hunger hormone leptin. Study participants who spent three hours of the day exposed to cold burned 250 extra calories.
15. DON'T TOUCH THE CHIPS AND SALSA.
Those deep-fried salty chips at your favorite Mexican restaurant offer little nutritional benefit. One basket of them packs a 645-calorie punch. The balance of salt and satisfying crunch also makes it nearly impossible to stop noshing.
16. EAT MUSHROOMS INSTEAD OF MEAT.
In a Johns Hopkins study, people who substituted mushrooms for red meat ate 444 fewer calories, enjoyed their meal just as much, and felt just as full. The only thing missing? The calories.
17. PUT AWAY YOUR PHONE DURING LUNCH.
People who looked at their phone during lunch, whether to peruse social media or to lose themselves in Candy Crush, tended to not remember their meal well, feel less full, and snack more in the afternoon. Plus, they ate about 200 more calories a day, according to a study in the American Journal of Clinical Nutrition.
Taking some time to clear your mind during will also save calories. Stress ramps up your fat-storing hormones and often leads to bad food choices. In a study of women over 50, those who felt stressed during the previous 24 hours took in 104 more calories than relaxed women did.
Picture Credit: MSN.com-To dip or not to dip? That is the weight loss question.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
