The most basic way to lose weight is to consume fewer calories. Did you know that there are some very easy ways to drop up to a pound a week – just by trimming 500 calories each day?
Give these 15 easy, healthy tips a try:
Listen To Your Body
One of the best ways to cut calories is to eat slowly and pay attention to how full you feel. Put down your fork when you’re satisfied, not when you’re full. This little healthy habit can save you 500 calories a day.
Learn How To Say “Small, Please!”
At your coffee shop (unless you’re ordering a regular cup of coffee), at the ice cream shop, etc., order the smaller size. Even if you indulge in your favorite full-fat flavor, you’ll save up to 550 calories.
Sleep, Sleep, Sleep
A lack of rest can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep ate more during the day.
Give Up Soda
A 12-ounce soft drink has about 150 to 180 calories, and experts are increasingly concerned about the health hazards associated with many of the ingredients in most sodas. If you drink two or three a day, you’re getting lots of extra calories…and increasing other health risks. Instead, drink sparkling water with a splash of juice.
RELATED: If Pasta Is A Problem, Take The Pasta Out Of Pasta
Eat More Eggs & Soup
For breakfast, eat two boiled or poached eggs. Why? You’ll feel fuller and eat about 416 fewer calories the rest of the day.
At lunch or dinner, enjoy a cup of low-calorie soup. On average, you’ll eat about 134 fewer calories at each meal and save a total of 684 calories for the day.
Watch Those Serving Sizes
It’s easy to eat too much without realizing it. A serving of a particular dish, snack, or beverage may be 500 calories, but you may actually be eating 2 or 3 servings in one sitting without realizing it. It’s easier to control this at home, but even at a restaurant, split your meal or snack with your friends.
Don’t Eat In Front Of The TV
You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table.
Use Smaller Plates
Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
Serve The Smart Way
Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. To cut hundreds of calories, keep all that food in the kitchen. Fill plates before bringing them to the table and sitting down. Seeing only the food directly on your plate makes you less likely to overeat.
RELATED: Drink This Before Every Meal To Lose Weight
Lighten Up Your Drinks
Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into sugary, high-calorie desserts. Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
Measure Your Pasta
One cup of pasta is just 220 calories. But people tend to overeat it, both at home and at restaurants. Those family-sized portions at restaurants can be up to 480 percent larger than that 1 cup, according to New York University research. That’s 1,056 calories.
Leave Leftovers
Leave 25 percent of your food on the plate at every meal. Save what’s remaining as leftovers for your lunch the next day. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
Share Your Dessert
Besides checking out menus for smaller versions of the desserts you love, you can also save calories by splitting a regular-sized dessert with your friends. Everyone can enjoy a delicious treat without feeling guilty!
When the menu is full of healthy fare, people underestimate calories by as much as 35 percent, research by the Cornell University Food and Brand Lab shows. They’re also more likely to order drinks, sides, and desserts, with up to 131 percent more calories.
Check Your Oil
Watch how much oil you use, and make sure you’re not using too much. When you’re at a restaurant, don’t be afraid to ask what types of oils are typically used in a dish you’ve chosen – many times there could be more oil used than you think. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil.
The key is to remember that losing weight shouldn’t come at the cost of your health. Key nutrients help you function and feel your best. That means you should consistently eat a mix of fruits and veggies, whole grains, and proteins. If you feel foggy, tired, or weak, those are signs to check in with your health care provider.