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Watch the weight drop off by cutting these 700 calories a week

Eight modest changes you can choose to make today the day you can start losing weight

Published: Updated:

They say “it’s the little things in life that count”. If you’re struggling to lose weight, and you can’t find neither the energy nor motivation to do anything about it, don’t fret – we have a solution for you. A few subtle changes here and there in you day to day routine will add up to make a difference on the scale.

We’ve collected eight modest changes you can choose to make today. Any one of these changes can cut an average of 700 calories from your week, which can result in a weight loss of one kilogram in 10 weeks, and five kilograms in one year.

Drop the sugar

Sugar contains 60 empty calories per tablespoon – empty because they don’t add much nutritional value. Take a minute to think about where you’ve been adding sugar lately and call it quits. Do you find it hard to imagine your coffee without sugar? Just try. It’s an acquired taste. With time you’ll learn to appreciate the taste of the coffee bean rather than the sugar and will never want it any other way.

Choose skimmed

Milk contains saturated fat, the bad type of fat that clogs your arteries. Full fat milk holds 150 calories per glass, while the equivalent amount in skimmed milk contains only 90 calories. When you’re grocery shopping, choose skimmed milk instead of full fat. When ordering your café late, don’t forget to add in “skimmed milk please” to your order.

Eat your fruits, don’t drink them

Yes fruits are an essential part of your diet, but beware of going overboard. A 12oz portion of orange juice typically contains the juice of two to three oranges and provides 168mg of Vitamin C, while the current Recommended Dietary Allowance (RDA) for vitamin C is only 60mg. You can reach your RDA for vitamin C by eating 1 whole orange. At 62 calories per orange, you’ll be consuming a third of the amount of calories in a glass of juice.

Jump rope

Not only is it nostalgic, it’s also a hassle free way to throw in some exercise. A skipping rope is cheap to buy, doesn’t take up much space, and is portable. Nine minutes is all you need to burn 100 calories. Do it first thing in the morning before your day begins and watch how energetic you’ll feel the rest of the day.

Enjoy an open faced sandwich

An easy way to slim down a sandwich is to skip the top slice of bread. By doing that you’ll save at least 100 calories and have a lower carb to protein ratio in your meal. You can apply it to burgers too.

Choose carbonated water

Addicted to the fizz in carbonated beverages? Don’t reach out to sugary soda which contain 97 calories per cup. Choose carbonated water instead. It’s a great alternative for people who don't like the taste of still water, but who want to feel refreshed from the fizz. Carbonated or sparkling water is basically water which has carbon dioxide gas dissolved in to add the bubbles — it does not add sugar, calories, or caffeine. Make sure to read the label. Some forms of carbonated water such as tonic water, club soda, and mineral water usually have added sodium, vitamins, or sugar.


Take the stairs

So you live in a tower and you couldn’t possibly go up walking. Agreed. Just get out the lift four floors early and climb up until you reach your floor. But you can also go down those stairs on your way out. Climbing stairs helps you burn 0.17 calories for every step while going down helps you burn 0.05 calories. Not only will stair climbing help you burn calories, it’ll also help you develop stronger legs in the process. Add a few flights as you get stronger.

Skip the mayo

At 94 calories per tablespoon, skipping mayonnaise can make a difference especially since it’s found in plenty of the food you eat. Look out for it in salad dressings, sandwiches, burgers, and dips and request to have it removed. Your typically burger or sandwich usually has two tablespoon of mayo. That means if you remove it you’ll be saving 188 calories. Alternatively, you can just reduce it to half the amount. Watch out for salad dressings too. Ask for balsamic vinegar or Italian dressing, which contain at least half the calories found in mayo based dressings.

Infographic: Watch the weight drop off by cutting these 700 calories a week
Infographic: Watch the weight drop off by cutting these 700 calories a week