5 Easy Ways You Can Cut 500 Calories A Day

According to most health professionals, when it comes to losing weight and/or staying fit the math is pretty simple. You should exercise more and eat less (calories).  

Real life, however, is hardly ever that simple. As much talk as there is about what the right way to go is, there isn’t enough guidance on how you could do it.

Creating a caloric deficit can definitely be the way to go, but that is easier said than done, especially when your friends want to try that newly opened brunch spot.  

Now, we’re not saying doing regular exercise isn’t important – it is – what we’re saying is…    

You can burn up to 500 calories a day just by doing these things:  


We’re serious. It might sound a bit ridiculous since fidgeting is usually what you try to stop yourself from doing, but here’s a fun fact… People who fidget burn around 350 more calories than those who are still all day.

This includes tapping your foot, walking around while you’re on the phone and of course – taking the stairs. So, next time you catch yourself fidgeting, don’t feel pressured to stop, and if someone asks you about it, you can always tell them you’re just burning those extra calories.  

Don’t eat in front of the TV

Though we all enjoy watching our favorite show, while eating our favorite (junk) food it’s not exactly good for us. In fact, research says you’ll end up eating up to 288 calories more! Conclusion? Eat at the table and you’ll ingest fewer calories.

Oh, and one more thing – why not trade 1 hour of TV for a casual walk outside. Together, that’s 527 calories burned with practically no effort, and at the end of the day, you’ll feel more accomplished.

Eat from a smaller plate

Perhaps this seems like some unusual advice but… the bigger the plate, the bigger the serving. It’s all about visual perception – we often eat more food than we actually need, simply because it’s on our plate.

If you eat from a smaller plate, you will eat around 20 to 25% less food. That alone could save up to 500 calories. Oh and don’t worry, you shouldn’t feel any less full.

Get more sleep

Wait, what? It’s true. Along with just general lack of energy and motivation, if you’re not getting enough sleep, you might end up eating more as well. If you do get enough sleep, you can save about 1,087 calories. What’s the right amount?

Studies showed that those who slept between 8-9 hours a day burned 400 calories more during sleep than those who slept around 6 hours per night. It can be difficult to tell exactly why and how your sleeping habits are impacting your overall lifestyle, and if you find yourself struggling to make a change, you should consider investing into a wellness tracker that can guide you towards making healthier changes. 

Skip the soda

This one might be a bit obvious… but throw those artificial drinks out the window! Here we go again with the simple math – a 12-ounce soft drink has about 150 to 180 calories. If you drink two or three a day, you’re getting lots of extra calories.

You know what also quenches your thirst and has no calories? Water. Drink that. And if you’re having problems staying hydrated, or remembering to drink water, check out our smart water bottle, Spring. It’s a perfect solution to any hydration problem. 

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