How to cut
200 Calories From Your Diet
10 Easy Tips to Cut 500 Calories a Day
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namaste YouTube I'm Saira and welcome
back to my channel this is where I bring
you the latest in food fashion and
fitness with an Indian twist there are
some strategic and easy ways to make
changes into your daily life to really
create long term healthy habits in this
video we're going to talk about 10 ways
to ask 500 calories out of your day
coming up next give you guys an idea it
takes a deficit 3,500 calories to lose
one pound but with some of the easy tips
that we're gonna talk about in this
video you'll be losing weight in no time
tip number one putting your sandwich on
a salad it sounds really strange but
it's actually a very very calorie saving
tip eliminating two big pieces of bread
with mayonnaise can save up to 500
calories and when you order a sandwich
just put the contents of the sandwich on
a bed of greens and here's a power tip
instead of getting dressing get it on
the side so you save the calories from
the dressing as well and there you have
it a meal with five hundred less
calories tip number two skip the chips
and the soda say no to chips and
skipping them actually saves between 160
and 200 calories and for every soda it
can save up to 200 calories these things
really add up if you have something like
that every single day of the week that's
up to a 400 calorie saving right there
tip number 3 skip the coffee drinks and
opt for black mixed coffee drinks have a
ton of calories to give you an idea of
Ronde latte that's unsweetened has over
200 calories so opting out of the high
fat and high calorie mixed coffee drinks
and opting for black really does save
you calories throughout the day and if
you're in the mood for like an iced
coffee instead of opting for a frozen
coffee drink with lots of syrup and milk
and sugar up for a black coffee on ice
it's still taste great but your calories
literally go from hundreds down to two
BAM
no thank you I take it back tip number
four cook at home studies have found
that people who cook at home save an
average of around a hundred and forty
calories per meal and if you multiply
that by three meals a day you're talking
about quite a few calories saved and the
reason for that is when you cook at home
you actually control how much fat goes
into the food and how many preservatives
and chemicals go into the food I can
honestly say once I started cooking all
my meals at home prepping my food on the
weekends it really made a big difference
in my diet also I don't deprive myself
of eating out I just save it for a
special occasion once a week so that way
I can really enjoy my meal out with my
friends and family but still managed to
keep the other day's on track by cooking
at home yes even margie found that she
could learn to cook tim will never know
she ruined her first cake tip number
five put your fork down in between bites
that sounds so simple but there was a
recent study by the Journal of American
Dietetics that suggested that people who
actually put their fork down in between
bites eight three hundred fewer calories
than people who did not and that's
simply because you slow down the pace of
your food you enjoy your food more and
basically you just consume less Kirk
miel you ever stop please tip number six
put down your phone during mealtime this
is a really hard one for me and I know
these days with all like a social media
checking Instagram Facebook lunchtime or
breakfast time seems to be the best time
to do that while eating and multitasking
recent study found that people who were
on their phones during mealtime actually
did not have a tendency to remember what
they ate they did not feel as full and
wound-up consumed 200 more calories
throughout the day than someone who was
not on their phone
my advice is leave mealtime to mealtime
and always check your messages or
whatever you need to do on social media
afterwards
tip number 7 chew gum and drink more
water I know that sounds crazy but there
was a study from the University of Rhode
Island that looked at people who cheat
gum for an hour in the morning they
actually wound up consuming around 67
calories less for lunch and if you
double that once in the morning and once
in the early afternoon before dinner you
can consume nearly 200 less calories
just by implementing a simple technique
as chewing sugarless gum now of course
i'm right back on gum I chewed all day
except at mealtimes when I stick a pee
on my ear I let's call it mother also
drink more water the Journal of human
nutrition found that increasing the
amount of water by 1 to 3 glasses can
actually cut up to 200 calories that you
consume in a day and if you're looking
for some flavored water recipes or ways
to jazz up increasing your water
throughout the day I did an earlier
video on flavored water recipes and I'm
gonna link it in the card above these
are some easy to make flavored water
recipes that you could incorporate in
your daily life and they taste delicious
and they're literally no calories but
full of flavor tip number 8 get between
7 and 8 hours of sleep the Journal of
Clinical Nutrition found that
actually people who slept for hours
consumed 300 more calories than someone
who slept seven to eight hours sleep
deprivation does cause an increase in
appetite and a slowing down of the
metabolism next time anyone you
calories get a few more hours
tip number nine box up 50% the next time
you go out to eat in particular Italian
restaurants American restaurants Chinese
restaurants notice the size of the
portions they're just getting bigger and
bigger and bigger over time on average
some of these restaurants have meals
that consist of over 1,500 calories by
asking a requesting for a box portioning
out 50% putting 50% in the box and
eating the other 50% you can save
yourself up to 750 calories per meal
well Brian this is a very nutritious
lunch tip number 10 go for a walk now
going for a 30-minute walk and have
tremendous benefits it can increase your
metabolism increase the feeling of
well-being but it also burns calories
doing even a 14 to 17 minute mile can
burn between 150 and 160 calories
benefits are actually more than just a
calorie burn you'll feel great and also
it establishes a workout routine
honestly speaking after I had my third
child this was the way I actually got
back into working out once I got the
clearance from my doctor I started going
for a 30-minute walk increased at 45
minutes and then I moved that walk into
the gym and started my workouts again 30
minute walk can have tremendous benefits
and all aspects of life
I hope you enjoyed this video on 10 ways
to cut 500 calories out of your day
doing a combination of these can have a
great impact on creating healthy habits
long-term you have a tip that you found
really useful please comment below I
would love to hear from you if you like
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you so much and see you in the next one
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