Cut 500 Calories a Day to Lose One Pound a Week

To lose a pound a week you need to cut your total calories by 3,500 – that’s just 500 fewer calories a day! It’s a LOT simpler than it sounds. Just follow these tips and tricks and you will be on your way to a leaner you!

Skip the Bread

Save yourself at least 100 calories. Ignore the dinner rolls, especially if there’s already a serving of whole grain on your plate. Cut back on bread at lunchtime by going for open faced sandwiches. Or, you can even try wrapping your sandwich in lettuce instead! Make the lean protein and veggies on your sandwich the stars of the meal instead of the bread.

Ditch the Soda

A small serving of soda has a whopping 140 calories. Most folks default to the 20 ounce bottle nowadays, and that’s 260 calories! All those calories come from added sugar – even a small 12-ounce bottle has more than your daily allowance – and have no redeeming nutritional value. As a matter of fact, studies show soft drinks are the cause of diabetes and obesity epidemics in the U.S.

Instead reach for water, which most of us aren’t getting enough of. Or try green tea, which is loaded with antioxidants that can lower your risk of cancer.

Choose Whole Fruit Instead of Juice

It’s true that juice does have the vitamins, but it also has lots of concentrated natural sugars. Plus, because it’s only made from pulp, it lacks the fiber you get from eating the whole fruit. There’s a reason the saying isn’t “an apple juice a day…”

Whole fruits, like an apple with the skin, are complete foods that give you tons of fiber along with vitamins and minerals. They up your satiety, keeping you feeling fuller longer; and make your body work harder to digest, burning more calories.

Steam Your Veggies

Sautéing your vegetables in globs of butter or vegetable oils will take those veggies from the lowest calorie item on your plate to one of the highest. And those additional 100 calories or more will be from fat. Instead of throwing them in the frying pan, try steaming your vegetables. Steaming is a great way to lock in vitamins and flavor, all without damaging their nutritional value.

Watch Your Portions

Today the average person’s understanding of what constitutes a single serving is completely skewed. Almost everything is super-sized, to give you more “value” for your dollar. But what you’re really getting in return are extra pounds you could do without.

You must relearn what one serving looks like. A serving of meat or poultry is three to four ounces – that’s the size of a deck of cards. A scoop of rice shouldn’t be larger than a tennis ball. Read the labels on anything packaged – especially snacks – and measure out ONE portion.

If you have a hard time not cleaning your plate, reach for smaller plates! Use the salad plates for your main courses and the dinner plates for your salads. Your waistline will thank you for the switch up.

When you eat out, and the loading of your plate is left to someone else, ask for a takeout container as soon as your food arrives. Divide your meal in half before you even dig in and you’ll save calories galore. And don’t forget to split the veggies as well – most restaurants cook those babies in butter or oil! (even better yet…order them steamed!)

Small changes to the way you eat every day will pay off at week’s end. Start now and begin you journey! 

Gary Schulman 

201-988-9313

www.bergencountyfit.com