Simple Ways to Cut 500 Calories a Day

You have counted calories at least once in your life. Some of you may track them everyday. With online programs like Sparkpeople, Calorie Counter, and FatSecret this has become much easier to do. I have to ask you though, do you really know why you are counting calories or how many you should even been consuming? We know we have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that’s 500 calories a day! But what number is that based off of and how do we find out?  A scientific based test such as the BOD POD ( you can find a Bod Pod at Good Bodies for $40) is the most accurate way to calculate your calories needed. This number is important because it takes into account your current weight, height, age, body fat, and lean muscle mass . It can then calculate based off of your  estimated  exercise calorie expenditure and resting metabolic rate the exact amount of calories you should be consuming daily.  If you find you have calories to shed here are some great ways to easily cut calories from your diet or burn them off through your day!

Breakfast- Choose to eat 2 eggs, English muffin, ½ c fruit  350 calories VS bagel and cream cheese 450 calories.  (-100cal)

Lunch- Try mustard or hummus VS mayo on sandwiches and go for 15min walk during your break to burn 100 calories. Plus that leaves less lunch time to over eat.  (-100)

Dinner- Rather than depriving yourself of food to drop pounds, simply use smaller plates.  We tend to eat as much as is on their dish rather than the amount that our body actually needs. Use a smaller 9in plate VS 12in plate or use portioned plates  to slash up to 500 calories.  (-100)

Dessert- Try berries and cool whip 125 calories VS ice cream and cake 200-400 calories.  (-75)

Dining out- Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Skip chips or bread and save up to another 200-400 calories.

In the office- Trade in a ball for a chair and burn an extra 350 cal while also tightening the core! Drink water in place of coffee and sodas to save calories and also boost metabolism.  (-350)

Watching TV-  Try commercial cardio! During the commercials jog in place, do squats or crunches to burn up to 300calories  while watching your fav show! (-300)