Weight loss on your mind? The simplest ways to lose weight is slash calories. Here’s the simple formula, if you burn 500 calories a day or 3500 calories a week, you can easily lose a pound a week in a healthy way.
You would all agree that the simplest way to cut down on calories is to mind what you eat, but the toughest part lies in finding practical solutions to do so. Here are easy and practical ways that will help you continue your regular life and at the same time help you burn 500 calories.
So try these easy tweaks and achieve your ideal weight in no time.
Eating less is an easy way to reduce calories but it is important to understand that eating less will trigger your metabolism to slow down and hamper your weight loss efforts so it is important to eat smart to burn calories and lose weight.
a) Eat smaller portions at regular intervals ( 5-6 ) meals a day that will keep your digestive system working and keep burning calories says Well Known Nutritionist Pooja Shah Lodha.
b) Eat an extra serving of salad or vegetables cooked in a healthy way instead of eating an extra serving of rice or chappati.
c) While eating your dessert choose the smallest piece or simple share it with friends.
- Stop drinking your calories.
Calories that you drink are generally ignored as they do not fill you up. A can of soft drink has approx 100 calories. If you have 2-3 drinks a day you are getting lots of extra calories.
Similarly, a cup of tea with milk has approx 80 calories while 1 cup of coffee has approx 100 calories. So when you drink cups of tea and coffee to keep yourself awake in the office, you are adding to the calories. Quench your thirst with water or drinks green tea (without sugar and milk) to keep yourself alert in the office and save calories suggests Pooja Shah.
Working out in a class or in a group provides the necessary motivation. Choose an activity of your choice or join higher intensity hour long classes like spinning, dancing, kick boxing, etc. These activities will help you burn more than 500 calories per hour.
a) Playing a game of football or basket ball with kids can also help you burn 500 calories.
b) Swimming laps for 50- 60 minutes can help you burn 500 calories.
c) Walking is a great way to burn calories. A brisk walk for 90 minutes can help you burn 500 calories. Walking with your pet can make this activity more of fun.
Daily activities like climbing the stairs or tapping the feet can burn calories. Active people can burn approximately 30 % of the calories that they consume. If a person follows a 1700 calories diet a day; he can easily burn out 500 calories a day by being active.
a) Do not eat your meals while watching TV. According to a research from the University of Massachusetts a person eats up to 288 calories more while watching TV. Instead of watching TV if you go out for a casual walk you can burn calories and save up to 500 calories a day.
b) Eating in company can make you eat 96 % more food that’s close to double your calorie intake. Eat with fewer guests to save 500 calories.
c) Swap your 12 inch plate for a 10 inch one. By eating in smaller plates you will eat 25 % less than your normal intake, and you can save 500 calories.
d) Cut down calories by filling the plates before serving on the table. Keep platters and bowls of food in the kitchen and not on the table, as it may tempt you to go back for a second serving.
e) Sleep for at least 7-8 hours. Studies suggest that people who sleep for less than 6 hours eat up to 300 calories more during the day as lack of sleep triggers the production of hunger hormone, grehlin.
f) Chew your food slowly. You tend to eat less when you chew slowly says Pooja Shah. Chewing slower and longer causes the brain to release histamine, resulting in increased satiety level and hence decreased food intake.
Losing weight or managing calories is simple, you do not have to deprive yourself or work out extensively to burn 500 calories. You can mix and match these moves to cut 500 calories.
Remember every little bit of effort helps! Don’t let minor setbacks to stop you from moving towards your goal. Keep moving and you will eventually move closer to your goal.