9 ways to cut out 500 calories a day without even really trying

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  • Cheat? Us? Never.

    We all know losing weight takes dedication. In fact, it takes a deficit of 3500 calories a week just to lose one pound.

    But if, like us, you hear the term ‘lifestyle changes’ and shudder, don’t despair. It really doesn’t have to be as painful as it sounds.

    Cutting 500 calories a day from your normal intake is all you need to lose that pound a week. Sometimes all that takes is a simple swap to crack down on those extra calories.

    Here are eight easy calorie-cutting tips and tricks to help you lose weight without even trying.

    1. Take your coffee black

    Just because you aren’t adding sugar to your coffee doesn’t mean that it’s healthy.

    Those milky morning caffeine hits are a minefield of hidden calories – a grande latte for example has 220 calories.

    Instead, try taking your coffee black which only scores two calories per cup. So if you usually have two coffees a day, taking them black with some sweetener could instantly save you almost 500 calories.

    2. Chew slower
    We know you’ve probably heard it before, but chewing slower won’t just stop you getting indigestion. Research from the Texan Christian University has shown that savouring each mouthful makes you feel fuller, reducing your intake by 100 calories on average per meal. That’s at least 300 calories a day down without even tweaking your diet.

    Struggling to slow down? Putting your fork down between each bite will help you reduce your rate of consumption.

    3. Make your burgers veggie
    If you’re craving a burger, don’t deprive yourself. Just swap your meat for mushroom instead. According to research by John Hopkins University, you’ll be just as satisfied and full after your meal but will have consumed around 444 calories less that if you’d eaten meat. Anything that still lets us eat burgers sounds good to us…

    4. Swap out the fizzy drinks

    Put down that can – for every coke you skip you’ll save almost 200 calories. Swap it for a fizzy water and lemon and those saved calories will soon start racking up.

    5. Get fidgeting

    Stuck at a desk all day? It doesn’t mean you can’t still burn calories. A study from the Mayo Clinic has shown that people who fidget throughout the day burn on average 350 more calories than colleagues who don’t. If you can get out the office for lunch, even better. Strolling around on your lunch hour will burn another 150 calories without you even having to break into a sweat.

    6. Swap your steaks

    An easy way to consume 700 less calories? Swapping up steaks. A 16-ounce prime rib steak will contain around 1400 calories, while a sirloin has only 700. If you aren’t feeling ravenous, a filet mignon is your best option weighing in at around nine ounces and just 450 calories.

    7. Get more sleep

    That means seven to eight hours each night. A study by the American Journal of Clinical Nutrition found that people who slept the recommended amount consumed 300 calories less than those who had only slept four hours a night, and were more likely to exercise too. Time to get in those zzzzzz then.

    8. Go coco-nuts

    If you’re still cooking with butter or sunflower oil, then it’s time to make a change. Replacing animal fats or vegetable oils with virgin coconut oil promotes weight loss since it contains calorie-burning medium chain fatty acids (MCTs).

    One study by academics from the University of Geneva found that consuming 15-30g of MCTs per day increased energy expenditure by 5%, which equates to around 120 calories a day. Turns out coconut oil really is what it’s cracked up to be…

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