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10 ways to cut 500 calories a day

Weight loss - 500 calories; Overweight - 500 calories; Obesity - 500 calories; Diet - 500 calories

No matter what type of diet you follow, to lose weight you need to burn more calories than you take in each day. For most people with overweight, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (454 g) a week.

Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

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How to Cut Calories

Try these 10 ways to cut 500 calories every day. It is easier than you may think.

References

Centers for Disease Control and Prevention website. Tips for cutting calories. www.cdc.gov/healthy-weight-growth/healthy-eating/cutting-calories.html?. Updated January 2, 2024. Accessed May 28, 2024.

Centers for Disease Control and Prevention website. How to avoid portion size pitfalls to help manage your weight . www.cdc.gov/healthy-weight-growth/media/pdfs/portion-size_pitfalls-508.pdf. Accessed May 28, 2024.

Centers for Disease Control and Prevention website. Rethink your drink. www.cdc.gov/healthy-weight-growth/rethink-your-drink/?. Updated December 27, 2023. Accessed May 28, 2024.

US Department of Agriculture; Agricultural Research Service. FoodData Central. fdc.nal.usda.gov/. Accessed May 28, 2024.

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Review Date: 5/14/2024  

Reviewed By: Stefania Manetti, RDN, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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