5 Simple Ways to Cut 500 Calories per Day

Cherry red summer apple isolated on white

Making small changes to your diet and daily routine can make a big difference at the end of the day. If you are striving to lose 10 pounds as a part of Project 10 or just looking to lose a few pounds for better health, there are many simple ways to accomplish this without making any life-altering changes. By cutting 500 calories each day you will be able to lose an additional pound per week!

Eat Slowly

eatingAccording to a study at the University of Rhode Island, eating slowly and thoroughly chewing your food can reduce around 70-100 calories per meal. Participants in the study who chewed their food at least 20 times before swallowing found that they were able to cut the most calories in the study. The main reason for pacing yourself while eating is that it often takes your body 20-30 minutes to fully register that you are full. If you eat extremely quickly you are likely to not identify that you are full and are prone to over eating. If you are able to pace yourself when eating snacks in addition to meals, you will easily be able to cut close to 500 calories per day. Doesn’t get much easier than that!

Downsize your Plate

plateAccording to Jacob Reitelbaum, MD and author of Beat Sugar Addiction Now! “If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.” This statement was made based off of a study done by The American Journal of Preventative Medicine where two groups ate ice cream- one in a large bowl and one in a slightly smaller bowl. The study found that the people who ate out of the larger bowl ate 31% more than the people eating from smaller bowls- while both groups reported feeling full. By simply downsizing your plate/bowl size you will be able to cut 500 calories per day without even noticing it!

Stand Up

If you are someone that finds themselves getting restless while sitting at your desk, consider utilizing a standing desk. By standing rather than sitting, you will easily be able to burn an extra 500 calories per day. If standing all day doesn’t sound appealing, try standing while taking calls. Think of your daily routine and identify times where you can conveniently stand instead of sitting and you will be well on your way to dropping a few pounds.

cocktailAlter your Alcohol Intake

Everyone knows that consuming too much alcohol is an easy way to pack on the pounds. What many people don’t think about is that the things you mix your alcohol with often have more calories than the alcohol itself. Syrups, sour mixes, creamy additions and sugary fruit juices are commonly found in cocktails and all will add significant calories to your drink. Consider having cocktails that contain club soda, cranberry juice or even tonic water instead and you can easily cut over 600 calories- per drink!

Have the Dressing on the Side

saladWhen people are looking to lose weight, salads often become healthy meal options. However a salad can go from healthy to calorie-packed quickly. Restaurants often overload salads with heavy dressings and toppings such as bacon bits or even calorie-heavy croutons. A simple way to cut calories is to ask for your dressing on the side and apply half, or even a third, of the given amount to your salad. Instead of having croutons and bacon bits, look to add fresh vegetables to your salad. By laying off the heavy dressings and adding vegetables to your salad you can cut the calories and add nutritional value without losing any flavor. An even healthier alternative is to add something such as lemon juice to your salad instead of a traditional dressing.


Take a look at your daily diet and see if you can apply any of these tips to help cut down on the calories- it’s much easier than you think!

Sources: Health.com, FitBottomedGirls.com, StudyHealth.com