By cutting just 500 calorieseach day, you can lose up to one pound a
week to reach your goal weight. The good news is that you don't have
to suffer from starvation or exercise burn out to achieve this. By
making a few tweaks to your diet and exercise routine, you will be
cuttingthose calories almost without even realizing it!
If cutting 500 calories sounds a bit overwhelming, start with cutting
just 250 each day. Here are eight surprising but effective ways you
can cut calories and increase longevity!
Food For Thought
Making smart food choices and modifying your eating habits can make a
huge difference in the amount ofcalories you consume. When studying
the habits of centenarians for twenty years, I learned that peopletend
to live longer when they consume fewer calories. Try the following
simple strategies to slash unnecessary calories and gain a flatter
belly.
1. Downsize your cups and plates. Some studies show that we tend to
eat everything on our plate, even if we are already full. Centenarians
I have interviewed shared a common habit—they all stopped eating once
they were three-quarter's full, which is less taxing on the digestive
system than overeating. We can work towards this same habit bymaking a
few dish switches. Opt for a 10-inch plate instead of a 12-inch one
and you can save about 500 calories by eating 20-25% less. Beware of
those oversized coffee beverages, which can contain up to 700
calories! Lose the whipped cream, flavored syrups, andfull-fat milk
and save yourself even more calories.
2. Don't go nuts! Althoughnuts should be eaten for their heart-healthy
fats and trove of nutrients, it is easy to overindulge in these
crunchy companions.Depending which nut you choose, one handful
contains about 175–200 calories. If you are not careful, you may find
yourself eating a bowl—and about 500 calories. To save some calories,
portion out one handful and eat nuts that require shelling like
pistachios, which will slow down your munch time.
Bonus Tip: Some of my patients nibble on High Performance supplements
for a vitality-enhancing snack. High Performance is a combination of
unique Chinese food herbs, exotic seeds and wholesome grains that
strengthens digestion and boosts your energy naturally.
3. Dress for less. What's healthier than indulging in a big green
salad, right? Although you are on the right track, watch out for those
toppings and dressings that can pack on the calories. Tossing in a
small handful of nuts or dried fruit is ok, but those buttery
croutons, extra cheese, bacon, and sugar-laden dressings can sabotage
your health goal. Stick with 1 tablespoon of balsamic vinaigrette that
contains heart-healthy olive oil and calorie-free balsamic vinegar.
You can also swap a fresh squeeze of lemon for the balsamic vinegar
and add herbs and spices for a flavor kick! If you must choose that
blue cheese dressing, stick to just one tablespoon.
Boost Your Metabolism toBurn Calories
Increased muscle mass equates to a higher metabolism. That means by
just sitting, you will effectively burn more energy. Strength training
iseffective for building strength and improving your overall health.
However, if pumping iron isn't part of your workout plan, multiple
forms of cardiovascular exercise willimprove the power in yourmuscles,
burn calories, and boost your cardiovascular health. Just remember, if
you are outdoors, put on your sunscreen to protect your skin from the
UVA andUVB rays. Try the following fun activities to become a burning
machine!
--
- - - - - - -