San Diego Chiropractic & Healing Center

50 Ways to Cut 500 Calories a Day

What difference does 500 calories a day make?  Well, consider one pound of fat is equivalent to 3500 calories.  If we reduce our caloric intake by 500 calories a day, it potentially takes 7 days to burn 3500 calories, ridding ourselves of an extra pound of fat in a week's time!  Losing weight at a slow steady 1 to 2 pounds a week rate helps us to keep the fat off.  Faster fat burning -- and especially using diet pills or caffeine to boost our metabolism unnaturally -- actually results in the body learning how to hold on to and store more calories as fat, which is the body's natural defense against what it perceives as a starvation mode.  This is the explanation behind yo-yo diet syndrome, (popularized by Oprah Winfrey) where rapid weight loss is followed by rapid fat gain, which becomes harder to lose later.                                                         Picture 1 Pound of Fat                                                                                                           Isnt' This Worth Losing?

So, cutting 500 calories a day is actually a very good goal, and capable of bringing about the best long-term results. Research has shown that further measures that one can take include cardiovascular exercise and regular counseling, such as woking with a nutritionist or participating in a group program like Weight Watchers.  The statistics show that only 5% of individuals who use diet alone for weight loss will actually keep that weight off for 5 years. However, for those people who also add cardiovascular exercise and counseling, the success rate for maintaining their weight loss for 5 years goes up to 35%! Read the article on cardiovascular exercise to learn about the best methods to use for weight loss.    


I recommend starting with eliminating bad habits which are the easiest to change, and eventually taking on those that are more challenging.  Best wishes to you on making small changes which can result in steady and long lasting results!                                                                                                                                                             


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