Cut Out 500 Calories a Day

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Cut Calories Quickly With These Fast Swaps

If you can reduce your calorie intake by 500 calories a day, you can lose a pound of fat every week! That is because a pound of fat contains 3500 calories. If you also burn an additional 500 calories through exercise, you can double your weekly weight loss.

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Swap your low fat, 2% milk for skim milk. Assuming you drink two 8 ounce servings of milk a day, this swap saves you 70 calories per day, without compromising on protein.

Swap your tall Cafe Mocha from Starbucks (200 calories) for a home brewed cuppa Joe with a table spoon of milk and a 2 tablespoons of hot cocoa mix (30 calories) for 170 calorie savings! Bonus: Save some money for the new clothes you’re going to need in a month or so!

Make the switch from regular cream cheese (90 calories in 2 tablespoons) to whipped cream cheese to save 30 calories, without skimping on flavor and texture.

Substitute Kraft Mayo with Olive Oil in place of Kraft Real Mayo. That’s an extra 45 calories per sandwich.
Make the change five days a week for a total of 225 calories saved for the week!

Do you think all spaghetti sauces are created equally? Think again! A half cup of Ragu Old World Style Flavored with Meat weighs in at 70 calories per serving, while Prego Flavored with Meat packs 30 more calories into the same serving size.

Your thighs will thank you for giving up your Hidden Valley Ranch salad dressing (140 calories and 14 grams of fat in a 2 tablespoon serving) for Annie’s Natural Buttermilk Dressing (60 calories and 6 grams of fat in a 2 tablespoon serving).

Instead of Shake N’ Bake for dinner (333 calories), try Campbell’s Garlic Chicken Super bakes (190 calories).

All of these simple swaps will add up to a savings of 568 calories in ONE day! Keep making small changes like this throughout the week to lose a pound of fat every week!

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Cut Out 500 Calories a Day, Seekyt
General Contributor
Janice is a writer from Chicago, IL. She created the "simple living as told by me" newsletter with more than 12,000 subscribers about Living Better and is a founder of Seekyt.