Simple ways to cut 500 calories from yoru diet !!!

[Roxy77]

You probably already know the math: You have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that's 500 calories a day!

But you don't have to deprive yourself or add an hour to your exercise routine to reach your weight loss goals. Here are 24 no-sweat tips for torching calories anytime, any place.

At Breakfast

Make a trade. Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.

Measure portions. "It's so easy to eat a whole cup of cereal rather than a half-cup serving,"

At Lunch

Move on your lunch hour. A brisk 15-minute walk burns about 100 calories, and it gives you less time to eat.

Walk during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles you'll automatically burn 500 calories without even hitting the gym.

Order wisely. Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.

Chew your food. An easy way to slash calories is to slow down when you eat. Women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, according to the American Journal of Clinical Nutrition. Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you're shoveling it in.

At Dinner

Downsize your plates. Rather than depriving yourself of food,If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you'll cut 500 calories without feeling deprived.

Wait to have seconds. Once you've downsized to smaller plates, giving yourself permission to eat as much as you want, but waiting 20 to 30 minutes to have a second helping. You almost never go back because you've given your body time to register that you're feeling full, so you easily save hundreds of calories. Even if you do opt for seconds, you're likely to get a smaller helping because hunger hormones won't be driving your appetite.

Slim your sides. Instead of dipping chips in fat-packed sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa. It's a tasty way to sneak in an extra serving of veggies and cut 109 calories. Or trade a side of traditional potato salad for sliced tomatoes, cucumbers, and onions tossed with fat-free Italian dressing to cut 258 calories.


Skip the oil. Replace oil with applesauce when baking to slim down. "Two tablespoons of oil is about 200 calories, while 4 tablespoons of applesauce is only 40.


Dining OutLeave something on your plate

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.

At the Office

Take a stand.You can burn up to an extra 500 calories a day without doing a lot of activity simply by standing rather than sitting.

Drink up. It's no secret that swapping water for soda can save you hundreds of calories, about 300 a day if you drink two cans. But drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories.

Watching TV

Don't eat and watch. People who snack in front of the television consume an average of 288 extra calories a day because they're eating mindlessly.

On a Saturday
Sleep in. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin.

Clean house.
Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories. Wear extra layers and switch the hands you use to sweat even more.

Get foot loose.
Go out with your friend and move to some live music, or just blast your favorite tunes and dance around your house. Rocking out like this for an hour torches 445 calories.

[Mr P]

great post right on roxy,