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5 Tips To Cut 500 Calories Per Day
By: Scottsdale Weight Loss Center
Published: September 20, 2009
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Did you know that one pound equals 3,500 calories? This means that cutting just 500 calories out from your daily intake of food can help you lose weight. If you can do that, you will be able to safely lose a pound a week. Here are some great ideas for how to make that happen:
- If you are a soda lover or drink a lot of juice, you are adding empty calories to your diet on a regular basis.Take a look at how many calories are in what you are drinking. If you have four cans of soda per day, you can eliminate more than 500 calories just by substituting water.
- Take your regular diet and eliminate 150 calories from each meal and 50 calories from one snack. This means smaller portions overall.
- Track your eating habits with a food log. Find some places where you can cut back on snacks.
- Pay attention to what you eat in front of the television. Many people can cut 500 calories easy by passing on those snacks in front of the tube.
- Calorie count and plan. If you get good at knowing how many calories are in certain foods, it becomes much easier to plan to eat a particular amount. Look at what you are eating now, and do the numbers–where can you cut back? Are you eating some high calorie foods that could be substituted with a lower calorie option?
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
