Do you know that if you burn 500 calories per day you can lose 1 to 2 pounds PER WEEK! That’s right! All you have to do is drop 500 calories every day and you will find that the excess fat on your body will melt away.
The easiest way to lose this many calories per day is to adjust your diet. That’s pretty simple. With the following tips you can easily lose 10 to 12 pounds in as little as 4 weeks.
How To Lose 500 Calories A Day
1.Stay Active. Don’t stop moving. Even if you’re seated you should tap your foot or bounce your legs. This excess movement can burn over 300 calories per day. Don’t just stop there. If you’re on the phone, walk around while you talk. Do jumping jacks or run in place while you wait for water to boil (or simply walk around your house).
2.Sit down at the dinner table when you eat. Researchers have found that if you eat while you watch TV, listen to the radio, or even read a book or the newspaper that you’ll eat over 250 calories more than you would have. In fact, if you should simply spend the time you would have been watching television being active. If you do that you can burn MORE than 500 calories per day.
3.Drink skim milk after a workout. Studies have shown that people who drink skim milk after working out with weights burned TWICE as much fat and calories as those who don’t.
4.When you eat a salad, skip adding all the toppings. If you put cheese, nuts, bacon bits, croutons or more on your salad you will really rack up the calories. Try fresh veggies instead: Peppers, caramelized or grilled onions, mushrooms, etc. Also use less dressing and keep it on the side. Studies have shown that if you keep your dressing on the side you will use less.
5.Size does matter. If you use smaller plates (and even smaller silverware) you will eat less because it looks like more. In fact you will eat up to 25% less than you would have with a larger plate.
6.Love your daily trip to the coffee shop? Good. Coffee is actually quite healthy for you and even has some weight loss benefits. However, if you’re getting a large White Chocolate Mocha then you could be adding over 500 calories in that one drink. Here’s what you do. Order your regular drink but order it with skim milk, NO whip cream, and half the syrup. This will dramatically cut down on the calories without cutting down too much on the flavor. If you want to lose even more calories don’t buy the large, buy the medium sized or small sized drink.
7.Try to avoid potato chips if you can. If you can’t, don’t eat out of the bag. Look at the serving size and count out that many. Usually it’s around 150 calories per serving (for 10-15 chips).
8.Add Vitamin C and D to your diet. Research has found that these two vitamins actually help your body burn fat. Aim for about 450 mg of C and about 800 mg of D per day.
9.Sign up for a dance class. Dancing for an hour burns 600 calories! And it doesn’t even feel like exercise. Susan Biali, a doctor and flamenco dancer says that it not only burns lots of calories but it can help you increase your flexibility, build your strength, and even slow down the aging process.
10.Skip the creamy alcoholic drinks. In fact, if you can, skip alcohol all together. 90 calories of vodka can slow down your metabolism by 75%. If you can’t avoid it and you must have a drink try and get a drink with tonic water, club soda, or cranberry juice. Avoid syrups, creams, and sour mixes.
11.Try to cut back on the number of people you have dinner with. This sounds strange but scientists have found that if you eat with more than 7 people you will eat over 95% more food.
12.Eat slowly and leave some food on your plate. It takes 20 minutes for your stomach to tell your brain that it’s full so take your time and chew your food. You can even put your fork or spoon down between bites. Also you can easily lose 500 calories per day if you leave a fourth of your food on your plate.
13.Smoothies are good for you but can be very high in calories. Instead have a bowl of oatmeal with a bit of brown sugar. You can even add a banana and a cup of coffee (black). This can save you over 500 calories per day.
14.If you are eating out try to have your food cooked in a stock instead of an oil. Also instead of fried have your foods steamed, baked, or poached.
15.If you walk try a weighted vest. This can help you burn 10% more calories than you would have without one.
16.Drink green tea and water only. Cutting out 2 sodas or 2 sugary drinks per day can easily be a way for you to learn how to cut 500 calories a day. Green tea will also actually boost your metabolism so you burn more calories during the day.
17.Eat an apple instead of drinking a cup of apple juice. Doctors have found that it not only cuts down on your calorie consumption but it also boosts your metabolism.
18.Get more sleep. If you sleep 7-8 hours a night instead of 5-6 you will eat less and burn more calories during the day. Some research has found that you may consume close to 1,500 calories more per day if you sleep under 7 hours per night.
19.Prepare a fabulous meal. If you go to the grocery for an hour, put all the groceries that you bought away, and then spend a few hours cooking a fabulous meal, then you will burn more than 600 calories.
20.Eggs fill you up! If you have two eggs for breakfast (poached, boiled, or in a vegetable omelet) can fill you up but with much less calories. Also before you have lunch and dinner, try having a cup of very low calorie soup. This will prevent you from eating more and can easily help you cut out 500 calories per day.
21.Skip the snacks at the movie theater. Do NOT have the popcorn as it can be more than 1,000 calories per bucket. If you can’t stand going to the theater without snacks then bring your own. Put some low-calorie microwave popcorn in a zip-locked bag and bring it in your purse. If you like candy try some seedless grapes instead.
22.When you walk or exercise take your ipod. A recent study found that women who listened to music while they walked lost 2 times more calories than women who didn’t.
23.Park far away from where you’re going. Park a few blocks away from the store or from your work. Walking that extra distance will burn more calories. And take the stairs instead of the elevator.
Know The Calorie Burned Results From Your Workouts
When you’re trying to get rid of 500 calories per day it’s good to know what the results of your workouts are. Here is a chart that gives approximate figures: