How can I lose 300 calories a day

How can I lose 300 calories a day?

Losing weight can be a frustrating and complicated exercise. However, a few tips can help you reduce your daily caloric intake almost without thinking about it, while still having fun doing it.

Why would you want to lose 300 calories a day?

While it’s fairly easy to increase your calorie intake, losing them is a little more difficult. Here’s the key to lasting weight loss: reducing your calorie intake by not exceeding the recommended daily allowances based on your lifestyle. These range from 1800 calories for an inactive woman to 2300 calories for an inactive man. You can calculate your basal metabolic rate to find out what daily calorie intake you need.

Calculate my basal metabolic rate.

People looking to lose weight tend to see a diet as something restrictive that takes away all the pleasures of eating. Nothing is less false: caloric intake can come from fatty, salty or sweet foods. The disadvantage of these foods is that they are generally not high enough in fiber to make you feel full. Within two to three hours after eating, you are hungry again.

There are a few simple tips that will allow you to instantly eliminate 300 calories from your daily intake. These little tricks can be done through both food and sports. The good news is that you don’t even need to do extensive dietary research or sign up at the gym to follow them.

Losing 300 calories a day through diet

The aim of a diet is not to suppress all the pleasures of food but simply to control them better and to know their calorie intake. We are not careful but some foods are real calorie bombs and bring only limited pleasure.

For breakfast, a single loaf of bread alone contains around 300 calories, i.e. almost 20% of the recommended daily allowance. The butter croissant is even fatter with 400 calories. For a more acceptable alternative, an apple and a tablespoon of natural almond butter represent half the calories.

At lunch or dinner, for example, you can skip the cheeseburger, which also contains 300 calories per 100 g. If you don’t want to miss out, replace the fries with a salad or vegetables: you’ll also eliminate 300 calories from your meal. If you’re overeating, avoid dessert!

Snacking can help you lose 300 calories a day if you eat the right foods. In general, avoid industrial cookies or processed chocolate bars. You can, however, take a dark chocolate bar and put it in a slice of wholemeal bread: the nutritional benefits are much more interesting.

Here are some examples of foods that contain 300 calories alone:

  • 100 grams of Swiss cheese, Emmental cheese or mozzarella cheese;
  • a raisin loaf;
  • a pain au chocolat ;
  • 100 grams of baby food;
  • a cheeseburger ;
  • 100 grams of French fries;
  • 2 slices of Nutella


Lose 300 calories a day thanks to a few minutes of sport

Joining a gym is the most effective way to burn 300 calories easily and quickly. However, you can just as easily lose some through a few daily activities and without thinking about it. At home, doing housework for an hour, for example, can burn no less than 300 calories. This is especially true for the rooms that get dirty the fastest: the bathroom and the kitchen. Once a week you have the opportunity to burn calories very simply.

Walking is undoubtedly the easiest and most economical way to lose weight. The recommendations are in the order of 10,000 steps a day to keep a balanced figure: try to reach and surpass them. If you can, take public transport or walk part of the way. In no time at all, you will have reached your goal.

Swimming is also very effective at burning 300 calories quickly. Swimming for half an hour eliminates 250 calories and aqua aerobics for an hour burns a little more. However, you need to find time to get to the pool. If you prefer group activities, a 40-minute Zumba class can help you burn about 308 calories while having fun.

These are examples of sports that allow you to burn 300 calories fairly quickly:

  • 45 minutes of aqua-gym;
  • 30 minutes of the elliptical bike ;
  • an hour’s walk;
  • 30 minutes of jogging ;
  • 30-minute bike ride;
  • 40 minutes of Zumba

You won’t lose weight overnight, but these little tips are very useful. The only requirement is that you don’t do them all at the same time, otherwise you’ll get frustrated very quickly. Avoid pain au chocolat one day, have a salad the next day, take a Zumba class on Saturday… Now it’s up to you to find your rhythm.

Also read: How many steps per day in order to lose weight