How to lose 300 calories a day?
Losing weight can be a frustrating and complicated exercise. However, a few tricks can reduce your daily calorie intake, almost without thinking about it, while enjoying doing so.
Why would you want to lose 300 calories a day?
While it’s easy enough to increasecalorie intake, losing them is a bit more difficult. Yet this is thekey to sustainable weight loss: reduce your calorie intake by not exceeding the recommended daily intake according to your lifestyle. These are from 1800 calories for a non-active woman to 2300 calories for a non-active man. You can calculate your basal metabolism to know the daily calorie intake you need.
People looking to lose weight tend to see a diet as something restrictive that suppresses all dietary pleasures. Nothing could be further from the truth: calorie intake can come from fatty, salty or sweet foods. The downside of these foods is that they usually don’t have a high enough fiber content tomake you feel full(1). Just two or three hours after the meal, you are hungry again…
There are a few simple tricks that will allow you to instantly eliminate 300 calories to your daily intake. These little tricks go through both diet and sport. Good news, you don’t even need to do extensive dietary research or join the gym to keep up.
Lose 300 calories a day through diet
The goal of a diet is not to suppress all food pleasures but simply to better control them and know their caloric intake. We are not careful butsome foods are real caloric bombsand bring only limited pleasure.
At breakfast, a pain au chocolat alone represents about 300 calories, or almost 20% of the recommended daily intake. The butter croissant is even fattier with 400 calories. For a more acceptable alternative, an apple and a tablespoon of natural almond butter are half the calories.
At lunch or dinner, for example, you can skip a cheeseburger that also contains 300 calories per 100 g. If you really don’t want to skip it, replace the fries with a salad or vegetables: you’ll also eliminate 300 calories from your meal. In case of excess, avoid having a dessert.
Snacking can help youlose 300 calories a dayas long as you take the right foods. In general, avoid industrial cookies or processed chocolate bars. However, you can take a bar of dark chocolate and put it in a slice of wholemeal bread: the nutritional contributions are much more interesting.
Here are some examples of foods that contain 300 calories alone:
- 100 g Gruyère, Emmental or Mozzarella;
- raisin bread;
- a chocolate bread;
- 100 g puff pastry;
- a cheeseburger;
- 100 g of fries;
- 2 slices of Nutella
Lose 300 calories a day thanks to a few minutes of sport
Joining a gym is obviously the most effective way to burn 300 calories easily and quickly. However, you can just as well lose it through a few daily activities and without thinking about it. At home,cleaningfor an hour can burn no less than 300 calories, for example. This is particularly the case for the rooms that get dirty the fastest: the bathroom and the kitchen. Once a week, you have the opportunity to burn calories very simply.
Walking is undoubtedly the easiest and most economical way to lose weight. The recommendations are of the order of10,000 steps per day to keep a balanced silhouette: try to reach them and exceed them. If you can, take public transport or walk part of the way. In no time, you will have reached your goal.
Swimming is also very effective in burning 300 calories quickly. Swimming for half an hour burns 250 calories, and water aerobicsfor an hour burns slightly more. However, you have to find the time to go to the swimming pool. If you prefer group activities, a 40-minuteZumba class can help you burn around 308 calories while having fun.
Here are some examples of sports that allow you to burn 300 calories fairly quickly:
- 45 minutes of water aerobics;
- 30 minutes of elliptical trainer;
- one hour of walking;
- 30 minutes of jogging;
- 30 minutes of cycling;
- 40 minutes of zumba
You won’t lose weight overnight but these little tips are very useful. Only imperative: do not realize them all at the same time, otherwise you will get frustrated very quickly. Avoid pain au chocolat one day, have a salad the next, do a Zumba class on Saturday… Now it’s up to you to find your rhythm.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.