Calorie Deficit: 5 Ways To Cut 500 Calories A Day

If you can cut your calories by 500 per day, you can easily maintain a calorie deficit and lose weight in the long run.

 
Ishaan Arora
Written by: Ishaan AroraUpdated at: Jan 02, 2023 15:59 IST
Calorie Deficit: 5 Ways To Cut 500 Calories A Day

If you've ever tried to lose weight, you're probably familiar with the concept of calorie restriction. Calories are important regardless of whether you want to lose or gain weight. It is recommended for weight loss to consume less than your maintenance level and maintain a calorie deficit. When a person is advised to maintain a deficit, the only thing they do is cut all of their calories and survive solely on liquids. On the other hand, consuming only liquids depletes your body of essential nutrients and vitamins required for healthy living. So, if you're trying to lose weight or struggling to cut calories, here are five ways that can help you cut down on  your daily calorie intake.

Ways To Maintain Calorie Deficit

1. Limit Your Fat Intake

When it comes to weight loss or gain, your macros (macros are macronutrients that include carbohydrates, protein, and fat) are critical. If you want to get in shape, you should eat less fat, more protein, and moderate carbs. It is recommended because one gram of fat contains nine calories and one gram of protein and carbs contain four calories each. So, it is obvious that if you want to reduce your calorie intake, you should limit your fat sources.

Also Read: Non-vegetarian Vs Vegetarian Diet: Which One Is Better For Weight Loss

2. Start Moving

The most effective way to create a deficit is to move more and burn the calories you have consumed. Even if you don't have time to exercise, simply taking the stairs or parking far away from work can do wonders. The best option is to do 20 minutes of empty stomach exercise. Empty stomach workouts are highly recommended for calorie cutting because firstly, they aid in metabolism. Second, it sets the tone for the day. Third, when you exercise on an empty stomach, your body draws energy from your its stored fat and uses it as a source of energy.

3. Start Food Logging

We frequently underestimate calories; for example, we see a burger and believe it contains only 300 calories when in fact, it contains more than 700 calories. By logging your food in any of the calorie counting apps, you will be able to see how many total calories your food contains and how much you have left to consume. It also suggests foods to eat in order to reduce your calorie intake.

Also Read: How To Make Dieting Fun? 5 Ways To Beat Boredom

4. Replace Your Meal

The best way to create a calorie deficit is to replace any meal with a bowl of fruits. For example, if you have been eating paranthas for breakfast, replace them with fruits of your choice. A bowl of fruits has numerous advantages. For starters, you will not consume more than 250 calories. Second, it contains all of the essential vitamins and minerals, as well as antioxidants. Third, it helps with a sweet tooth.

5. Low-Calorie Foods

Low-calorie foods do not refer to the prepackaged foods found in supermarkets that are labelled as sugar-free and healthy. Low-calorie food includes all vegetables and food prepared at home with ingredients that you know. Additionally, you can have soup, eggs, almonds, and sprouts, all of which are low in calories and help you feel fuller for longer.

Image Credit: Freepik

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