It’s a way to lose weight—without going hungry—with these simple calorie-saving tips.
Losing weight demands some serious life changes. After all, you need to burn 3,500 more calories than you take in to lose just one pound. But if you cut 500 calories a day, you can lose a pound a week—and it will be fairly painless.
Calorie bargaining is all about making swaps and developing habits that are sustainable for the long-term rather than just depriving yourself.
Simple swaps that cut 500 calories daily has a multiplier effect: If it's something you do every day you can lose one pound a week.
To help guide you, we've put together 5 simple calorie-cutting tips to get you to your weight loss goal.
1. Have your sandwich on a salad.
Two big slices of bread with mayo can tally up to 550 calories.
Throw your sandwich protein over greens and you can easily save over 500 calories a day.
2. Eat fruit before every meal.
Eating a piece of fruit 15 minutes before a meal could help you consume nearly 200 calories less, according to a Pennsylvania State University study. Do that three times a day and you’ll have saved 600 calories.
3. Make coffee breakfast.
Want a healthy way to make coffee breakfast? Blend your coffee with Protein Milkshake to get a high-protein, low-carb instant breakfast that tastes just like your favorite high-calorie Starbucks drink. An added bonus is saving over 400 calories on creamer and sweetener.
A grande latte with no added sugar has 220 calories and no protein. A blended Protein Milkshake coffee has 120 calories and 22g of protein.
If you typically drink coffee every day, you're saving at least 500 calories when you switch.
4. 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.
5. Swap cooking oil with oil spray.
By swapping cooking oil to an oil-based cooking spray, you can cut out 90% of the calories per serving, and you'll likely not notice a difference in the taste of your food.
While there are arguments for the nutritional value of oils and their healthy fats, one serving of cooking oil has 120 calories, while one serving of spray has just 12 calories.
This simple swap can save you almost 400 calories daily.
We know it can feel like it's not easy to cut calories.
By making these easy tweaks you'll be halfway there. And these little changes will have a multiplier effect over time as they become habits.
Losing weight is no easy feat, but it's not impossible. If you're looking for a way to see results that don't require cutting back on your food intake and going hungry, calorie bargaining may be the answer.
Try making simple swaps in order to cut 500 calories per day without feeling like you're depriving yourself of anything delicious.
These easy substitutions can save you from 3,500 calories worth of extra calories over the course of one week. Which can result in losing one pound each week.
Have you tried any of these calorie-saving tips?
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