The most basic way to lose weight is to slash calories. That’s Diet 101. But how many do you really have to cut or burn to see results? Itâ€™s simple: You can drop a pound a week by trimming 500 calories each day.
In fact, do a couple of swaps a day and you can drop 10 pounds in 5 weeks! So try these 25 easy tweaksâ€”and get the slim body you want in no time.
1. Tap your foot
Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while youâ€™re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
2. Step away from the nuts
Especially if theyâ€™re in a big bowl. The bigger the serving bowl, the more youâ€™ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but theyâ€™re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories. Canâ€™t resist â€™em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.
3. Donâ€™t eat in front of the TV
Youâ€™ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, thatâ€™s 527 calories burned.
4. Limit salad toppings
A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavourful but lower-calorie veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
5. Skip the whip
Or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups.Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
6. Serve and sit
Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
7. Nix that smoothie a day
A large smoothie can have 800 or more calories. That really adds up if youâ€™re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. Youâ€™ll save 518 calories.
8. Beware of hidden oils
Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrÃ©es: youâ€™ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
9. Kick the soda habit
A 300ml soft drink has about 150 to 180 calories. If you down two or three a day, youâ€™re getting lots of extra calories.Quench your thirst with water and save as many as 540 calories.
10. Get in tune with your tummy
Pay attention to how full you feel, and put down your fork when youâ€™re satisfied. Listen to your bodyâ€™s cuesâ€”instead of looking at whether the plate is cleanâ€”and save up to 500 calories a day.MYNEWSHUB