Cutting 500 calories a day and losing weight weekly is possible by limiting certain foods and beverages. Gradual and steady weight loss can have long-term results
Gradual and steady weight loss is more successful for losing weight and maintaining weight loss than rapid weight loss. The Centers for Disease Control and Prevention target a loss of around 1 to 2 pounds per week.
The amount of calories that people eat and drink has a direct impact on weight. Cutting 500 calories a day can make you lose a pound a week. The CDC notes that eating fewer calories does not necessarily mean eating less food or going hungry.
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To reduce calorie intake, some high-calorie foods should be replaced with healthy, low-calorie options.
Soft drinks are the largest source of calories and added sugar in the diet. Drink plain or sparkling water, unsweetened tea or coffee, or sugar-free beverages. To flavor the water add sliced or zest of citrus fruits, fresh mint, fresh ginger, sliced cucumber or crushed berries.
Refined grains and foods made from them, such as white rice, white bread, white pasta, processed breakfast cereals, are rich in fast-digesting carbohydrates.
Fast-digesting carbohydrates cause rapid spikes in blood sugar and can cause increased hunger and lead to overeating. In the long term, they increase the risk of weight gain, diabetes, and heart disease.
Fast food and highly processed foods
Fast food and highly processed foods often contain high amounts of added sugars, sodium, and unhealthy fats.
Fried food and foods high in saturated fat
Fried foods are typically coated in batter or flour before frying and then absorb fat, further increasing their calorie content compared to boiling, baking, or roasting.
In the United States, the largest sources of saturated fat are: pizza and cheese; whole milk, butter, and dairy desserts like ice cream; meat products (sausage, bacon, beef, hamburgers); cookies and other cereal-based desserts; and fast food.
Mayonnaise and high-calorie dressings
Avoid sauces and dressings that are high in sugar, fat, and sodium. Adding mayonnaise, ketchup, dressings, or cream to your meals adds more unnecessary calories to your diet. Creamy dressings like Caesar or ranch dressing contain around 110-120 calories and 12 g of fat per 2 tablespoons.
A study from the Harvard School of Public Health indicates that replacing red and processed meat with nuts, beans, fish or poultry is a dietary strategy that could help control weight in addition to reducing the risk of heart disease and diabetes.
Juices may seem like a healthy beverage option; however you should limit their intake as they contain just as many calories as soft drinks. Nutritionists prefer that the whole fruit be consumed.
Healthy weight loss is all about a restrictive diet. But about healthy eating habits and regular physical activity.
The World Health Organization recommends limiting energy intake from the amount of total fat and sugars; increase the consumption of fruits and vegetables, as well as legumes, whole grains and nuts; and perform regular physical activity (150 minutes per week for adults).