If you can't keep up with weight loss routines, it’s because your habits haven’t changed enough. Read the following article where we explain 21 ways to reduce up to 500 calories per day. It’s not impossible to try.
Reduce 500 calories per day.
Don’t eat in front of the TV
According to a study, this causes you to eat nearly 300 more calories because you’re not paying attention to what you’re consuming. Instead, sit at the table to eat, without the TV on, and rather than watching a movie, use that time to take a walk.
Aren’t salads the healthiest food? Yes, but with some exceptions. If you add slices of ham or cheese, bacon, nuts, dressings, mayonnaise, fried toppings, etc., they can make you gain quite a bit of weight. No more than four ingredients is good.
Small plates
Use a smaller plate than you are used to. This way, you will put less food on it. If you were taught to "eat everything on your plate," this will help you eat less.
Always active
Don’t stay all day sitting in front of the computer or TV. While talking on the phone, for example, walk around the room or office, move your legs and feet to the rhythm of a song in your mind, anything to avoid stillness.
Less nuts
Especially if they are in a large container. According to researchers, the bigger the portion, the more is eaten. Although nuts are good for the heart, they have a lot of calories (1 handful contains 175 calories). If you like them a lot, pistachios are a good option, as the same amount contains 80 calories.
Prefer espresso
The coffee sizes sold in stores today are excessively large. One of those cups can contain up to 670 calories if ordered with cream or chocolate. So, better a shot of espresso, which has only 30 calories.
Count your snacks
If you really like chips or cookies, it’s not that they are strictly forbidden. You can consume a portion of 5 units and save the package. Don’t serve yourself a large bowl because you’ll end up eating it all, as these foods are super addictive and delicious.
Less pasta
One plate alone (without sauce) has 220 calories. However, if you add “flavor,” this value can multiply fivefold. Prefer whole wheat spaghetti, for example.
Invite fewer people at once
If you eat with more than seven people, your portion will undoubtedly be larger. When expecting many guests, we prepare double or triple portions, thinking nothing will be enough.
Don’t clean the plate
A weight loss expert says you should leave 25% of your plate full. The leftovers can be a good meal for the dog or lunch the next day.
Serve food away from the table
Previously, families sat around a big tray of pasta or meat. This makes you want to serve yourself again and again. Instead, serve the plates in the kitchen and bring them to the table, which reduces the urge to keep eating.
Say “no” to cocktails
One glass contains syrups, creamy additions, canned juices, and sugars. That is almost 800 calories. Avoid drinks like that and prefer natural juices or those with citrus.
Order small menus
In fast food places, for example, they offer to upsell combos, which is bad for health. The same happens in some restaurants. Sharing a portion of fries or dessert saves you many calories.
It’s better if food is prepared with water or broth instead of oil, since every tablespoon adds 124 calories.
Get enough sleep
People who sleep less than 7 hours a day eat more, according to recent research. If you don’t nap, you tend to snack more. Save 100 calories by sleeping.
Be the host at gatherings
The tasks of grocery shopping, cooking, cleaning, setting the table, etc., burn many calories, so inviting people to your home is a great way to “allow yourself” dessert.
No sodas
A glass of sugary drink has almost 200 calories. Drinking two or three means exceeding limits. Nothing is better than water to quench thirst.
"Fill up less"
It’s possible to trick your stomach into eating less. For example, before lunch or dinner, drink a cup of low-calorie broth to eat less food afterward.
Pay attention to signals
The stomach “signals” when it is full. It’s good to listen to this sign. Instead of watching your plate, first check your body. It will tell you when to stop in time.
Sugar-free drinks
Even if you’re drinking tea, if you add several spoons of sugar, you will gain weight. Choose other natural sweeteners like stevia or learn to add less sugar to your infusions.
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