Cutting 500 calories a day is an easy way to get started with your weight loss journey, and these tips make it even easier.
16. Mix up your walks.
A study in Biology Letters found that adding short, fast bursts to your walks will burn up to 20 per cent more calories - even over speed walking. That means an hour-long walk could easily burn an extra 90 to 120 calories. Exposing yourself to cold air also burns extra calories by making the body more sensitive to the hunger hormone leptin. Study participants who spent three hours of the day exposed to cold burned 250 extra calories.
17. Don't touch the chips and salsa.
Those deep-fried salty chips you get at your favorite Mexican restaurant offer little nutritional benefit, and a basket of them packs a 645-calorie punch. The balance of salt and satisfying crunch also makes it nearly impossible to stop noshing. Just say no.
18. Eat mushrooms instead of meat.
In a Johns Hopkins study, people who substituted mushrooms for red meat ate 444 fewer calories, enjoyed their meal just as much, and felt just as full. The only thing missing? The calories.
19. Put away your phone during lunch.
People who looked at their phone during lunch, whether to peruse social media or to lose themselves in Candy Crush, tended not to remember their meal well, feel less full, and snack more in the afternoon - and they ate about 200 more calories a day, finds a study in the American Journal of Clinical Nutrition.
Taking some time to clear your mind during the day will also save calories: Stress ramps up your fat-storing hormones and often leads to bad food choices. In a study of women over 50, those who felt stressed during the previous 24 hours took in 104 more calories than relaxed women did.
20. Chew gum and drink even more water.
When volunteers in a University of Rhode Island study chewed sugar-free gum for an hour in the morning, they ate 67 fewer calories at lunch. Do the same thing in the afternoon and you'll be more than doubling your savings at dinner. Plus, people who drank an additional one to three glasses of water a day cut their food intake by 205 calories, according to a new study in the Journal of Human Nutrition and Dietetics.
This story originally appeared on Prevention.