With big portions, fats, sugars and empty calories, you may find yourself with a few extra pounds. By simply removing 500 Calories daily, you will be taking in less energy than your body needs; eventually leading to a loss of one pound a week.

Meal swaps throughout breakfast, lunch and dinner will help you eat less without noticing.

People who have 2 eggs for breakfast eat 400 calories fewer throughout the day, than those who don’t!

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Try hard boiled, scrambled or poached! Coffee shop bagels can reach 350 calories. Instead, opt for a whole grain 100calorie bagel for additional bread savings.

Swap your soda.

Swap your soda for plain water or infused with fruits or vegetables like cucumber, citrus, strawberries – full of vitamins and calorie free!

Fruit juice to calorie-free alternative. A tall glass of any type of fruit juice — even 100 percent fresh-squeezed juice — punches 200 calories and 45 grams of sugar, zero fiber.

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Don’t finish your whole plate.  

Once you’ve downsized to smaller plates, wait 20 to 30 minutes to have a second portion. By giving your body time to register that you’re feeling full, you will easily save hundreds of calories.

Pile on veggies (sauteed spinach, broccoli) in place of sweet potatoes, brown rice, whole grain pasta, or quinoa. These starchy sides add more than 200 carb-rich calories per cup.

Measure portions. 

Simply measuring out one serving can save you up to 200 calories. For instance, it’s so easy to eat a whole cup of cereal rather than a half-cup serving a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120. Leave something on your plate.

Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Skip the bread basket, tortilla chips—which often add more calories than the original dish.

Trail mixes are loaded nuts and dried fruit whenever it is healthy.

At worst, it’s a sugar-packed blend of candy-coated chocolate and pretzels. Either way, these mixes can be loaded with as much as 700 calories per cup and the equivalent of more than 10 teaspoons of sugar. Try making the switch to popcorn (air-popped ) for 35 calories per cup.

Every little bit adds up, so include a few of these daily to start feeling the difference. Lastly, don’t eat and watch. Tv snacking might cause you to mindlessly consume 300 extra calories a day.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

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