23种削减500卡路里的简单方法

Jessica Migala
byJessica Migala
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23种削减500卡路里的简单方法

减轻体重并减轻体重需要很小sustainable changes在营养和运动习惯中,可以持续时间考验。而不是大幅度削减卡路里,可以伤害您的新陈代谢和slow down weight loss, most experts recommend a300–500卡路里赤字each day. This, combined with常规运动, sets you on your way to successful weight loss you can maintain long-term.

To减少卡路里而不会感到被剥夺,混合并匹配此列表中的一些策略,这些策略与您的生活方式,偏好和时间表一起使用,您每天可以节省300-500卡路里的热量而不会感到被剥夺。

节省多达200卡路里

SWAP SOUR CREAM FOR PLAIN GREEK YOGURT

Trade a 2 tablespoon scoop of sour cream (57 calories) for 2 tablespoons of low-fat plain Greek yogurt in any recipe and save 35 calories.

SWAP A CANDY BAR FOR CHOCOLATE-COVERED NUTS
节省50卡路里

不要尝试使用糖果棒(包含200卡路里或更多的卡路里)进行巧克力修复,而是尝试巧克力覆盖的坚果。一盎司瘦的可可杏仁,涂有一层薄薄的巧克力包含150 calories,节省您的50卡路里。作为奖励,吃坚果可以帮助防止体重增加BMJ Nutrition, Prevention & Health

将坚果黄油换成花生酱粉
Saves 70 calories

Instead of adding a tablespoon of nut butter to your oatmeal or a smoothie, add in the same amount of花生酱粉节省70卡路里。由烤花生制成的粉末形式,它减少了脂肪的卡路里,但仍然增加了相同的美味花生味。

将大型换成媒介
Saves 70 calories

“Calories and sugar can add up fast in gourmet coffee drinks,” saysVicki Shanta Retelny,路。幸运的是,有几种防止咖啡的方法作为卡路里和糖炸弹。One is downsizing, she says. Shorten your order of a vanilla latte from a large to a medium and you’ll save 70 calories.

SWAP A LATTE FOR A MISTO
Saves 70 calories

You can also try swapping a regular latte for a misto or café au lait, which is different because it uses coffee (instead of espresso) and less milk, but you still get that creamy, satisfying drink.

SWAP PRETZELS FOR POPCORN
节省了77卡路里

一杯椒盐脆饼是154卡路里。取而代之的是,Retelny推荐2杯空气流传的爆米花,上面撒上1汤匙营养酵母(用于坚果味和添加蛋白质),可节省77卡路里的热量。

SWAP DIET SODA FOR SPARKLING WATER
节省了88多卡路里

是的,喝diet soda与普通苏打相比节省卡路里,但仍然不适合您的健康 -人为的饮料已链接到2型糖尿病癌症。而且,喝酒的超重成年人diet soda根据一项研究美国公共卫生杂志尝试将饮食汽水交换为bubbly water用一片柠檬或酸橙。

将经典三明治换成一个开放的三明治
Saves 90 calories

Assemble a traditional sandwich, but leave off the top piece of bread to save 90 calories.

交换培根浆果
Saves 100 calories

无论您是在餐厅订购还是在家做早餐,用培根代替水果可以节省卡路里和脂肪,并使您的抗氧化剂升起。三片培根片增加了大约170卡路里。跳过早上早餐旁边的培根,去吃一杯纤维含水果,例如浆果to save 100 calories.

DRINK WATER FIRST
Saves 100 calories

Having aglass of water在用餐之前,您有点减少您消耗的卡路里数量,研究显示,并且最多可以节省100卡路里。

SWAP EXTRA PASTA FOR MORE VEGGIES
Saves 100 calories

一杯煮熟意大利面含有220卡路里。取而代之的是,海勒建议自己为另外1/2杯的非淀粉蔬菜(如西兰花和辣椒)提供1/2杯的服务,然后折腾,以节省大约100卡路里的卡路里。您还将获得额外的纤维和微量营养素

预付您的饭菜
节省134卡路里

Past research suggests enjoying agreen salad带有醋或在您的主餐之前,这顿饭最多可以节省134卡路里的热量。更重要的是,补充而不是减去食物,使您处于丰富的心态,而不是稀缺的心态,这可以帮助您感到满意和prevent overeating当天晚些时候,进一步节省了额外的卡路里。

Switch from a flavored latte to an unsweetenedcafé misto并摇动额外的肉桂和肉豆蔻,以节省140卡路里。或者,用肉桂粉喝咖啡黑(零卡路里),可添加风味和抗氧化剂。

将酒精切成两半
Saves 60–150 calories

不要仅仅介意推荐的酒精限制(女性每天喝一杯,男性两杯),而是将目前的摄入量切成两半。例如,倒入半玻璃而不是一杯5盎司的白葡萄酒,然后用闪闪发光的水加入喷雾器,以节省约60卡路里。晚上坚持使用一杯啤酒,而不是两种啤酒,以节省约150卡路里。更重要的是,minimizing alcohol consumption可以帮助防止暴饮暴食和中断睡眠,这两者都可以节省更多卡路里。

将花椰菜大米换成米饭
Saves 160 calories

与其将炒炒锅sc起,每杯含有204卡路里的米饭,而是尝试像花椰菜这样的素食米饭,以节省约160卡路里的热量。如果您不喜欢这种味道,也可以将1/2杯普通米与1/2杯花椰菜米混合,以节省80多卡路里。

重新考虑餐前小吃
节省180卡路里

Are you someone who snacks through chips and salsa or cheese and crackers before dinner? Hedge your appetite by eating a little something, which can also help prevent overeating during dinner. Retelny recommends crunchy carrots and mini cucumbers dipped in hummus. Or, try a rice cake with 1 tablespoon of pesto and a thin slice of mozzarella. Compared to a serving or two of tortilla chips, you can save upwards of 180 calories.

节省200-300卡路里

EAT MORE PLANT-BASED FOODS
Saves 200 calories

A good goal is to make more of your meals基于植物, says Heller. “These help reduce the risk of many chronic diseases,” she says. For example: Prep a grain or taco bowl sans meat but double up on veggies to save about 200 calories. If you can,make extra veggies所以你有很多剩菜在一周内加入午餐。

交换沙拉汤
Saves 200+ calories

Salads are great — unless you’re adding handfuls of cheese or loading up on creamy calorie-rich dressings to make them palatable — something Heller often sees clients do, which really ups the calories. If you’re not a salad person, don’t force yourself to eat it. Instead, make homemadevegetable-based soup她建议在整个星期吃午餐。根据您通常的沙拉配件,这可以节省200卡路里或更多卡路里。

关闭厨房
Saves 200+ calories

“我建议晚餐后关闭厨房,除非您得到这样的饮料herbal tea”,海勒说。使其成为晚餐后无法进入的规则。(如果您真的很饿,那当然可以吃,但是经常夜间零食是习惯的, not driven by hunger.) Potential savings: At least a couple hundred calories, depending on what midnight snacks you choose.

“目标是尽可能频繁地做出健康的选择,并管理其他问题,例如血糖和胆固醇。”萨曼莎·海勒, MS, RD, senior clinical nutritionist at NYU Langone Health. One change you can make: “Instead of a muffin, which will leave you really hungry in a couple hours, prioritize protein, like plain Greek yogurt with fruit and nuts,” she says. A store-bought muffin can be upwards of 450 calories; eating 1/2 cup Greek yogurt with 1/4 cup blueberries and 1/4 cup almonds clocks in at 220 calories, a savings of 230 calories.

节省300-500卡路里

缩小淀粉碳水化合物
Saves 300 calories

Retelny说:“将淀粉碳水化合物(例如豌豆,土豆,玉米,米饭或面食)视为卫星,盘子较小的部分。”她建议说:“如果可能的话,请测量淀粉状食物,并尝试将其保持在1/2杯的烹饪中。”这样做可以节省大约100卡路里的热量,因此,如果您在每餐中这样做,那就是每天节省300卡路里。

减少红肉
Saves 382 calories

Cutting back on the portion of red meat you consume, like steak, allows you to incorporate it into your diet without overdoing it — especially since restaurants and cuts from the grocery store are typically larger portions. An 8-ounce steak contains 568 calories. Trim it down to 4 ounces, cut around the fat, and you’ll save 382 calories.

餐馆的份量往往较大的尺寸,而餐通常会装满油和浓汤中的额外卡路里。订购时,请服务员将一半的饭菜装箱,或保存一半的外卖盘,然后将它们放在冰箱中以备后用。这样做可以轻松节省500卡路里或更多卡路里,据考证

最初出版于2020年11月,随附其他报告

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关于作者

Jessica Migala
Jessica Migala

杰西卡·米加拉(Jessica Migala)是位于芝加哥郊区的健康和健身自由职业者。她度过了自己的日子,她的小猎犬在她身边写作,并与两个小儿子一起腾空。杰西卡(Jessica)还为o,《奥普拉杂志》,《女人节》,《真实的简单》和其他人撰写。找到她jessicamigala.com

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