Slash 1000 calories a day
In strictly numerical terms, 1 pound is equal to 3500 calorie. So, reducing your calories by 500 a day would equal 1 pound of weight loss each week. That means that reducing your caloric intake by 1000 would equal 2 pounds of weight loss each week. I’m going to show you how to do that without eating less!
Extreme caloric deprivation is not the answer
Most fad diets will generally start women on a very low-calorie diet like 1200 calories per day. This is the absolute lowest you want to go but you probably don’t need to go that low anyway. Staying on extremely reduced calorie diets will not only slow down your metabolism but it can affect your mood, energy and all around sunny disposition. All that and you still won’t keep losing weight… no thank you.
I have a better alternative for you!
4 steps to slashing 1,000 calories a day
Naturally, exercise is going to play an important roll in slashing 1,000 calories. Exercise not only burns calories but also boosts your metabolism, gives you more energy and releases the hormones serotonin and dopamine to improve your mood.
Step 1: Don’t waste your liquids
Fancy drinks can pile calories on to you quickly. What is a fancy drink? All those colorful, whip-cream topped, high-calorie drinks are ‘fancy’ – full of empty calories.
Be careful, it’s not just sodas that will get you. Even certain brands of water and energy drinks can be ‘fancy’ with additives and sugars. A lot of bottled sugary drinks have about 35 grams of sugar per serving, and most of those drinks have two servings per bottle, making your sugar consumption for one bottle close to 70 grams of sugar.
It would be so much better for you to enjoy water with lemon or tea. There are so many flavors of tea – drink it hot or cold as desired – and you’ll never run out of variety. Soda, energy drinks, coffee loaded with cream and sugar; all of those drinks can be eliminated to help you cut 500 calories per day.
Amount of calories per day you can slash by replacing fancy drinks with water or tea: 240-280 calories
Step 2: Make exercise a regular habit
I recommend exercising almost every day. Before you stop reading… I’m not telling you to do hard core workouts everyday – your body deserves a rest. Depending on your goals, you want to workout 3-6 times a week. If you are far away from your goals, 6 workouts a week will help you reach your goals faster. However, if you’re closer to the maintenance phase of retaining your goals, then 3 workouts a week is good for you. Regardless of how many workouts you are doing, you still want to be active on your rest days.
Depending on the type of exercise you’re doing, you can cut between .
Amount of calories per day you can slash by making exercise a regular habit 300-600 calories (depending on your size, workout intensity and duration)
Step 3: Go hard or go home
Showing up is half the battle… but only half – and now you want full credit, right? So… you have to turn up the intensity! If you’re going to work out, give it 100%. The payoff is increased metabolic activity for up to 36 hours after your workout – commonly known as the ‘afterburn’ effect. This means that even more calories are burned after your workout. Your workouts don’t have to be long, but they do need to be intense and challenging.
Amount of calories per day you can slash by exercising intensely (conservative measurement) 50-100 calories
Step 3: Move more
Of course, you can do small things like parking in the far spaces, spending part of your lunch break walking around the block, taking the stairs instead of the elevator… Better yet, move more in ways that you can quantify like taking 100 stairs a day, walk 20 minutes in the morning, do 25 jumping jacks on commercial breaks when you’re watching tv. These extra amount of moving can definitely help you cut calories throughout the day.
Amount of calories per day you can slash by moving more 160-210 calories
What most trainers don’t want you to know
If you are going to eat something that is “bad” for you, the best time to do so is right after you workout. That’s the time when your body is ready to use the excess sugar as fuel. As with anything, the key is moderation. If you plan on working out strictly so you can eat badly afterward, it’s best that you evaluate what you really want from an exercise plan.
Four steps to cutting 1000 calories per day isn’t much to consider when changing your lifestyle and becoming more healthy. In fact, these are some simple tips that hardly involve changing your eating habits (aside from choosing water and tea). While you should strive to eat as healthy and supportive foods, you can still slash 1000 calories just by exercising regularly and intensely and moving more.
Put these tips into action to start slashing 1000 calories per day and watch the fat melt off just in time for summer!