Cut 500 Calories with 3 Easy Tips

by Kevin DiDonato, MS, CSCS, CES

So, you have some ugly, disgusting belly fat to lose…

Perhaps you have a table-top booty that you’re simply not proud of…

Or you have been known as Thunder Thighs for a number of year…

Whatever the area you have that needs work, you’re doing everything you can to lose the fat and get in the best shape of your life.

So, we are going to make it incredibly easy for you to do just that!

3 Simple Ways to Cut Calories

I hate to tell you this, but losing the fat can be a very exact science.

But to make it super easy for you, we are going to put it in pretty simple terms:

In order to lose the stubborn belly fat that’s been clinging to your body for years, then you need to burn at least 500 calories per day.

That would equal 3500 calories, which in theory, would lead to a one pound decrease in your fat loss.

Pretty simple, right?

So, how can you go about burning 500 calories in order to burn a pound of fat a week?

Well, first off, you should be exercising!

Exercise – strength training, cardiovascular exercise, and high-intensity interval type training – may boost caloric expenditure, which could lead to fat loss.

Exercising could burn at least 250 calories (if not more depending on the intensity and type of exercise), which could make the next part much easier.

The next step in the equation is cutting calories by cutting higher calories foods out of your diet and replacing them with lower calorie options.

For example, if you are a habitual soda or fruit juice drinker, then replacing ONE soda per day with water could eliminate at least 250 calories.

But there are plenty of other things you can replace in order to cut calories.

Here are some pretty simple changes you can make that will save plenty of calories in the long run:

1. Switch Up Your Yogurt

One food that is constantly advertised as a fat loss food is yogurt.

And for good reason!  Yogurt contains vitamin D, probiotics, and calcium, which are all nutrients that are needed to burn fat.

However, the fruit on the bottom, fruit blends, and other fruit on the top varieties contain way too many calories.  And most of those calories come from sugar or high fructose corn syrup.

But, if you buy plain yogurt and add berries, you can save yourself a ton of calories.

2. Eat an Orange (skip the juice)

Here’s an easy way to save 50 to 100 calories per day!

Eat an orange and skip the orange juice!

Oranges are a low-calorie food that packs the vitamin C, folate, and fiber that you would normally find in orange juice.

But with one BIG benefit: An orange is much lower in calories (and sugar) than drinking a glass of orange juice.

3. Spread the Hummus

Another easy fat loss hack is substituting mayo for hummus.

Mayo contains oil – most often vegetable oil - which could lead to extra calories in a small serving.

But, hummus, on the other hand, is much lower in calories and provides protein and other nutrients that are needed to skyrocket your fat loss results.

Plus, hummus may add a nice tasty alternative to your sandwich that mayo just can’t give you!

Easy Tips to Save Calories


In very simple term, in order to burn fat, you need to cut 500 calories from your day.

And this could come from a combination of cutting (or replacing) calories from your diet and exercise.

The three tips from above are some pretty simple ways to cut calories from your daily nutrition plan and could lead to bigger and better fat loss results.

So, if you want to burn calories and lose the fat that is packed all over your body, try substituting higher calorie toppings, foods, and drinks, with some simpler, healthy options, such as the three healthy substitutions above.


Mark Dilworth, BA, PES
My Fitness Hut




About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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