Do you want to know how to cut 1,000 calories per day from your diet the healthy way? Ideally you would want to cut 500 calories per day from your diet and burn off 300 to 500 calories per day through exercise to create a calorie deficit of 1,000 calories per day. But if you don't want to exercise and will commit to eating healthier, you can cut 1,000 calories per day, assuming your total daily caloric intake does not drop below 1,200.
Cut Out Processed Foods
Eat less processed food. Choose to eat whole grains; lean sources of protein such as beans, legumes, eggs, nuts, seeds, fish and chicken; low-fat and fat-free dairy products; and a lot of fruits and vegetables. Cut out all processed foods high in saturated and trans fats such as potato chips, cookies, crackers and baked goods. Prepare foods at home by steaming vegetables, baking chicken and using limited amounts of cooking oil.
Fill Half Your Plate with Fruits and Veggies
Cut considerable calories by filling half of your plate with fruits and vegetables. Fruits and vegetables are high in fiber, vitamins A and C, potassium and water. They are nutrient dense and have very few calories, which means you can enjoy a large amount of them without adding significant calories. Center your meal around fruits and vegetables. Add lean sources of protein to salads or serve a vegetable stir fry with brown rice.
Downsize Your Portions
Cut your portions in half and save calories. Downsize your serving plates. Eat each meal off of a salad or dessert plate. You will trick yourself into thinking you had a plate full of food while automatically reducing calories. Read food labels to find out what constitutes a serving size and stick to that serving size by measuring out a portion. Always leave a little bit left on your plate to decrease calories.
Rethink Your Drink
Sweetened beverages provide significant calories to your overall calorie consumption. One soda has up to 150 calories per 12-oz. container. Drinking two sodas per day adds 300 calories to your diet. Flavored coffees, energy drinks and fruit smoothies can also be high in calories. Reduce calories by choosing to drink water, unsweetened herbal teas and unsweetened coffee. If you have to flavor your coffee, add a splash of fat-free milk.
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