5 Ways to CUT 500 Calories a DAY! The Heart Smart Minute Way

Heart Smart Minute

Cut 500 calories a day, the Heart Smart Minute way and in ONE WEEK you’ve LOST A POUND! Not too shabby!

Check out these quick lifestyle changes you can make to cut 500 calories a day! That’s almost 5 pounds a month!

BE RESTLESS: Cut 500 calories a day the Heart Smart Minute way by getting up and walking around your home or office every hour. Wear a step tracker so you know exactly how many steps per day you take–set a goal for 10,000!

TURN OFF THE TV: Cut 500 calories a day the Heart Smart Minute way by turning off the TV while you eat. According to new research from the Univ. of Massachusetts, people who eat while watching TV, consume close to 300 calories more. So TURN OFF the TV and take the dog for a walk after dinner.

LOSE THE BOOZE: Cut 500 calories a day the Heart Smart Minute way by cutting out the sugary additives in cocktails. Syrups, sugar, sour mixes, and “house speciality” drinks are loaded with empty calories, some topping well over 800cal per drink. Switch your drink to those with clear mixers like club soda, or wine spritzers. Your waistline will feel the difference!

EAT AT HOME: Cut 500 calories a day the Heart Smart Minute way by staying home and cooking dinner. Nothing puts weight on faster than eating out, even when you think you’re making healthy choices. Vegetables, fish, and meat are loaded with salt, oil, butter, and marinades. Even if you request your order to be cooked “clean,” you never know what is added in the kitchen last minute to increase flavor. Save the meals out for specials occasions, or at most once a week for your cheat meal. It’s better for your waistline and your wallet!

KNOW THE SERVING SIZE: Cut 500 calories a day the Heart Smart Minute way by reading the nutrition label! A low calorie dinner may say only 400 calories per serving, but in reality what’s in front of you is really four servings. Always read the label–it’s easy to be tricked into eating more calories than you think!

Friendly Happy Hour–What to drink and How Much | Heart Smart Minute

Heart Smart Minute

The key to the Heart Smart Minute is everything in moderation!

So when Friday night Happy Hour rolls around you aren’t feeling left out while your friends and co-workers hit the local bar. There’s nothing wrong with a few drinks per week as part of your Heart Smart Minute plan, but remember all drinks are not created equal–check out this list of popular drinks and the calories that go with it, then make the best choice that will leave you feeling Heart Smart the next day.

Best Heart Smart Minute Choice: WINE (100cal per 5oz serving)

Chardonnay 100cal, 2g carbs
Pinot Grigio 100cal, 2g carbs
Zinfandel White 100cal, 2g carbs
Cabernet Sauvignon 100cal, 4g carbs
Merlot Red 100cal, 4g carbs

Second Heart Smart Minute Choice: Liquor (64-119cal per 1.5oz serving)

Vermouth 64cal, 0.4g carbs
Coconut Rum 77cal, 8g carbs
Beefeater Gin 98cal, 0g carbs
Rye Whiskey 104cal, 0g carbs
Scotch Whiskey 104cal, 0g carbs
White Rum 104cal, 0g carbs
Vodka 104cal, 0g carbs
Cognac 104cal, 3g carbs
Tequila 104cal, 8g carbs
Gilbey’s Gin 119cal, 0g carbs

Third Heart Smart Minute Choice: Beer (appox 150cal per 12oz serving)

Choose Light Beer whenever possible which decreases the calories and carbs per 12oz serving

Light Beer appox 100cal, 6g carbs
Draft Beer appox 145cal, 13g carbs
Lager appox 170cal, 13g carbs
Ale appox 215cal, 13g carbs

If you budget your calories responsibly and keep to your Heart Smart Minute plan, there is no reason why you can’t enjoy a night out with friends. Remember, most hard liquor drinks are mixed with soda which adds calories quickly. If mixing drinks, avoid sugary mixes and use club or diet soda. If I had to pick the #1 Heart Smart Minute drink, I’d pick Red Wine–from a health stand point the antioxidant value puts it in first place.