Cutting 500 calories a day is an easy way to get started with your weight loss journey, and these tips make it even easier.
8. Don't sit still.
A Mayo Clinic study found that people who fidgeted throughout the day burned 350 more calories than their sedentary counterparts did. Head out for a stroll for some window shopping during your lunch hour to burn an additional 150 calories.
9. Ask your waiter to box up half your meal before it gets to the table.
You'll save about 750 calories on average, according to a new study. Researchers found that a typical meal at an American, Italian, or Chinese restaurant contains nearly 1,500 calories - far more than anyone needs at one meal.
10. Swap prime rib for sirloin.
You'll cut about 700 calories. A 450g prime rib at a restaurant has about 1,400 calories. A sirloin steak, on the other hand, is only 700. For even bigger savings, chose filet mignon -typically 250g and just 450 calories.
11. Put your fork down between bites.
Slowing your pace at meals will allow you to eat up to 300 fewer calories a meal, according to a study in the Journal of the American Dietetic Association. Over a day, your savings will be well over 500 calories.
12. Get 7 to 8 hours of sleep.
You'll cut at least 300 calories. Research shows that sleep deprivation not only slows our metabolic rate, but also increases our appetite for sweets. One study in the American Journal of Clinical Nutrition showed that people who slept four hours per night consumed 300 more calories than people who slept a normal amount. Well-rested folks are also much more likely to exercise, and even a short workout can burn 200 calories.
13. Work out before breakfast—and don't eat after 7 p.m.
The combination will save about 520 calories. A recent Japanese study found that when you exercise before breakfast, you metabolize about 280 more calories throughout the day, compared with doing the same workout in the evening. And a study in the British Journal of Nutrition reveals that eliminating nighttime snacks helped people consume 240 fewer calories daily.
14. Don't dip your bread in olive oil.
Just a few slices will quickly add up to more than 500 calories - and it won't put much of a dent in your hunger. Yes, olive oil is a healthy option, but as a condiment, it mostly adds calories. Instead, avoid the bread plate altogether.
15. Eat in front of a mirror.
A study published in the Journal of the Association for Consumer Researchfound that when people watched themselves eat in a mirror, they chose healthier options and ate about 400 fewer calories on average. Bonus: Having a male meal partner led women to eat less, saving 113 calories, according to research published in Appetite.