10 Ways To Cut 500

nutrition tips

Nikki Hawthorne MS, RD, LD, CDE; Advisor for Steadman Hawkins Nutrition Science Center

Despite being active and exercising, you may be negating all  your hard work by taking in too many calories. Trying to get or stay lean can pose a challenge, even with a regular workout schedule.

Since one pound equals 3,500 calories, in theory you can use your present metabolism to drop one pound per week. You can do this by cutting 500 calories per day through food, increased exercise or a combination of both. Looking at behaviors of the successful losers in the National Weight Loss Registry can give insight on success.

Eat breakfast. 
Do not skip this meal in an effort to cut calories. Breakfast gets your metabolism going, helps you to not overeat later in the day, provides energy - so you're not relying on caffeine and sugar to get you through the day - and sets the tone for making healthy choices the rest of the day.

Keep a food journal. 
Write down everything that goes in your mouth; include the calorie content, time of day, location and mood. Try it for a few days to increase awareness of your food habits.

Improve your sleep hygiene. 
Many studies show getting six hours or less of sleep per night can impact weight. Getting adequate Zs can save up to 1,087 calories a day!

Eat your meals and snacks seated at a table with the cell off.  
With the phone and TV turned off you'll be more aware of what and how much you are eating,  and you'll spend less time with food in front of you.

Order off the kid's menu or use smaller plates.  This can assist with portion control and reduce as much as 25% of your calories per meal.

Increase fruit and vegetable 
consumption (5 - 9 servings a day.)  Foods that are less dense with more fiber - like fruits and veggies - make you feel full longer.

Count your beverage calories.  
Regular soda is filled with calories. Alcoholic drinks add up fast even when we "only drink on the weekends," The average specialty coffee drink can easily exceed 500 calories!

Be intentional.  
Just as you are with your workouts and training, you should also be intentional about your eating.  Have a grocery list, keep healthy staples, plan ahead, and have quick healthy meals and snacks on hand - like almonds with an apple.

Beware of labels that say, "Light" or "No Sugar Added." 
Remember these are clever marketing terms and don't necessarily mean the product is any better for you.

 Slow down the pace of your eating. It typically takes 20 minutes for your brain to register that you have begun eating. Take time between second helpings, and chew your food to an applesauce consistency before swallowing - to aid nutrient absorption.

Being active can cause you to overestimate your total calories burned, and lead to overeating. If you're intentional and educated about what you consume, you can increase the benefits of your hard work and get a little leaner in the process.

As seen in the September 2010 issue of Go Magazine.