Losing weight, lowering blood pressure, and lowering cholesterol may not be as difficult as you think. According to the latest research, consuming less than 300 calories a day is enough, which is equivalent to the calories of a slice of cheesecake. This study confirms that all it takes is a small change to live a healthier life.
How much is 300 calories? Including 1 piece of cheese cake, 1 small packet of potato chips, 1 piece of pizza, 1 piece of medium potato from a fast food restaurant, 1 piece of fried chicken thigh, 1 cup of 700cc light sugar milk tea, these foods are all 300 calories. Simply put, eat 1 snack or drink 1 less drink a day, and you can achieve it.
Lowers blood pressure, cholesterol, triglycerides
The study followed 218 subjects for two years and divided the subjects into two groups, those who maintained their usual diet and those who reduced their daily calorie intake by an average of 300 calories.
The results found that after two years, the group that reduced calorie intake had lower blood pressure and low-density lipoprotein (LDL), in addition, triglyceride concentrations decreased by an average of 24%, and cardiometabolic risk factors were also significantly reduced.
Eat 300 calories less a day and lose more than 7kg in two years
Weight loss was not bad, with an average weight loss of 16 pounds (7.3 kilograms), and the greater part (71%) was fat.
In the experiment, subjects who maintained their usual diet and did not reduce their calorie intake showed no improvement in the above-mentioned observational indicators.
Since subjects ranged in age from 21 to 50 and ranged from thin to mildly overweight, it was shown that losing 300 calories a day improved overall physical condition, even in young, healthy, lean individuals.
William E. Kraus, a professor at Duke University School of Medicine who led the study, said: “What this study tells us is that any change is good. Even the smallest calorie restriction can be beneficial.”
300 calorie reduction per day, what should I do?
According to Krauss, cutting 300 calories from your daily diet is hardly difficult. You can try this:
- Don’t eat after dinner. As long as you leave the table, including desserts and snacks, don’t touch, Krauss said: “Many patients who come to see me tell me that they eat a bowl of ice cream before going to bed … These calories are not used, they are stored, which are the extra calories that the body doesn’t need.”
- Skip unnecessary parts of three meals, such as eating bread before steak, 1 slice of calorie is equivalent to 100 calories.
- Calculate your daily calorie intake. In this way, you will know how much food is equivalent to 300 calories. After recording for a while, you will naturally know what to eat and what not to eat.
Krause emphasized that exercise and diet are the two most important and easiest to implement to reduce cardiovascular risk. “The five drugs on the market may not be as effective as small calorie restriction.”
Recommended reading:
6 mistakes that will keep you from losing weight after exercise
Eating bananas helps you lose weight? Nutritionists reveal the “best time” and risks
