8 Ways to Cut Calories + Increase Longevity

Dear Fit-NOW Friends!

I found a great article dated June 15, 2012 on Yahoo health written by By Dr. Maoshing Ni.

Did you know that one pound of fat equals a whopping 3500 calories?! By cutting just 500 calories each day, you can lose up to one pound a week to reach your goal weight. The good news is that you don’t have to suffer from starvation or exercise burn out to achieve this. By making a few tweaks to your diet and exercise routine, you will be cutting those calories almost without even realizing it!

If cutting 500 calories sounds a bit overwhelming, start with cutting just 250 each day. Here are eight surprising but effective ways you can cut calories and increase longevity!

Food For Thought

Making smart food choices and modifying your eating habits can make a huge difference in the amount of calories you consume. When studying the habits of centenarians for twenty years, I learned that people tend to live longer when they consume fewer calories. Try the following simple strategies to slash unnecessary calories and gain a flatter belly.

1. Downsize your cups and plates. Some studies show that we tend to eat everything on our plate, even if we are already full. Centenarians I have interviewed shared a common habit—they all stopped eating once they were three-quarter’s full, which is less taxing on the digestive system than overeating. We can work towards this same habit by making a few dish switches. Opt for a 10-inch plate instead of a 12-inch one and you can save about 500 calories by eating 20-25% less. Beware of those oversized coffee beverages, which can contain up to 700 calories! Lose the whipped cream, flavored syrups, and full-fat milk and save yourself even more calories.

2. Don’t go nuts! Although nuts should be eaten for their heart-healthy fats and trove of nutrients, it is easy to overindulge in these crunchy companions. Depending which nut you choose, one handful contains about 175–200 calories. If you are not careful, you may find yourself eating a bowl—and about 500 calories. To save some calories, portion out one handful and eat nuts that require shelling like pistachios, which will slow down your munch time.

Bonus Tip: Some of my patients nibble on High Performance supplements for a vitality-enhancing snack. High Performance is a combination of unique Chinese food herbs, exotic seeds and wholesome grains that strengthens digestion and boosts your energy naturally.

3. Dress for less. What’s healthier than indulging in a big green salad, right? Although you are on the right track, watch out for those toppings and dressings that can pack on the calories. Tossing in a small handful of nuts or dried fruit is ok, but those buttery croutons, extra cheese, bacon, and sugar-laden dressings can sabotage your health goal. Stick with 1 tablespoon of balsamic vinaigrette that contains heart-healthy olive oil and calorie-free balsamic vinegar. You can also swap a fresh squeeze of lemon for the balsamic vinegar and add herbs and spices for a flavor kick! If you must choose that blue cheese dressing, stick to just one tablespoon.

Boost Your Metabolism to Burn Calories

Increased muscle mass equates to a higher metabolism. That means by just sitting, you will effectively burn more energy. Strength training is effective for building strength and improving your overall health. However, if pumping iron isn’t part of your workout plan, multiple forms of cardiovascular exercise will improve the power in your muscles, burn calories, and boost your cardiovascular health. Just remember, if you are outdoors, put on your sunscreen to protect your skin from the UVA and UVB rays. Try the following fun activities to become a burning machine!

4. Have fun when you run! Put on your favorite tunes and enjoy a nice run. Running six miles per hour can burn 270 calories in just 20 minutes. Slow your run down to five miles per hour and you can burn at least 250 calories in about 30 minutes, depending on your age and weight. If jogging isn’t your cup of tea, try one hour of brisk walking instead to receive the same health benefits.

5. Move like a mermaid. Fish make it look easy with their graceful movements, but swimming works almost every muscle in your body. You will increase your endurance and strength, while hitting your goal 250-calorie mark. Try freestyle, breaststroke, or any other style you enjoy for 25 minutes.

6. Be a pedal pusher. If you are up for a challenge, try a mountain bike ride, which can also burn 250 calories in around 25 minutes. Mountain biking utilizes your core, glutes, quadriceps, hamstrings, and calves, while improving your balance and agility. Enjoy a beautiful, warm day and explore the beauty and bounty of nature!

7. Make like a monkey. Remember all of those games you played as a child: tag, hopscotch, and swinging in the jungle gym? Well, it’s never too late to enjoy the monkey bars. Join your children in the park and burn 250 calories with a variety of activities. All you need is about 45 to 60 minutes—but who’s counting when you are having so much fun?!

8. Have back yard fun. Growing your own garden or caring for your home can be a workout in itself! Gardening, mowing the lawn, or cleaning your house can easily burn 250 calories in just 40 minutes. Engaging in activities that you love will keep you active and ward off disease for years to come.

I hope that you will enjoy fun activities and delicious foods all summer long!

You can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle. In addition, The Natural Health Dictionary makes a great companion to your quest for longevity. It is a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements.

Until Next time!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥