Cutting 500 calories a day will result in losing one pound a week (3,500 calories is one pound). But remember: That’s not including the calories you’ll be burning with your increased workout regimen.
The DASH eating plan (for lowering cholesterol) recommends a daily dietary fat intake of 27 percent of total calories (60 grams of fat per day for a 2,000 calorie diet). Try to include healthy (unsaturated) fats when possible while limiting saturated fats. Foods that are high in unsaturated fat include vegetable oils, such as olive and canola oils, nuts, seeds, and avocados.
High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food. [3] X Research source
Stand with your legs shoulder-width apart, keeping an even balance. Turn your toes out slightly and place your arms at your sides with your palms facing inward. Keep your shoulders down. Keeping your back straight, squat down like you’re going to sit, shoulders moving toward your hips. Shift your weight onto your heels. Stabilize yourself with your abs. Keep your knees in line with your feet – resist the urge to move them forward. Bring your thighs parallel to floor and hold steady. If your heels are coming up, return to starting position. Exhale, push through your feet, and stand up straight. For a variation to the squat, do a wall-sit (squatting against a wall and holding it) or use an exercise ball. [4] X Research source Barbell squats, goblet squats, reverse lunges, barbell hip thrusts, and step-ups are some great variations that you can try. [5] X Expert Source Julian Arana, M. S. eD. , NCSF-CPTCertified Personal Trainer Expert Interview. 19 March 2020.
Stand up straight with your feet together, all the while engaging your abdominal muscles. While keeping your back straight, lift your right foot in the air and find your balance. Once you do, slowly bring it forward and place it on the ground, heel first. Straighten your left leg as you lower your right, maintaining weight on your front foot. Lower yourself until your right thigh and left calf are parallel to the floor and balance. Return to your starting position, pushing off with your front leg and switch sides. Repeat for about thirty seconds on each side or for as long as you can manage. [7] X Research source
Lie on the floor on top of a comfortable surface like a yoga or Pilates mat. Bring your arms to your side with your palms face down. Bring your right foot straight up, pointing to the ceiling. Rotate your leg outward a little. Keep your hips on the mat at all times. Then, inhale and move your entire leg in clockwise circles. Once you’ve done this five times, switch to counter-clockwise circles. Repeat this set four times, alternating legs. [8] X Research source
For intense results, take up interval training. It amplifies the benefits of cardio, burning even more calories. You do a short burst of exercise as hard as you can, rest for a bit, and repeat. And your workout is done much quicker![10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
