Shed 10 pounds this year
Small changes in diet can lead to weight loss
Sometimes simple changes can bring about big results. When it comes to losing weight, more often than not, it’s all about numbers.
“Simply think of your body like a machine.” says Beth Mueth, a dietitian at Belleville (III.) Memorial Hospital. “Calories in have to equal calories out in order to maintain your weight. The majority of us have calories in more than out. But all it takes is a little change to turn that the other way around”
It takes 3,500 calories to build a pound. If you have a deficit of 100 calories every day for a year – either by eating less or exercising more – you can lose 10 pounds in a year.
But going on a diet where you give up everything you love is not going to work forever. Katie Duggan, a dietitian at St. Louis University School of Public Health, says that teaching people to make small changes is often the only way to bring about results.
“A lot of people want weight lost to be their New Year’s resolution.” She says. “ It’s a constant struggle for most Americans.
At any given time millions of people are trying different diets to lose weight, but most of the weight is regained as people return to their old eating habits.
“ The key is to make small changes that are reasonable, achievable and realistic to maintain.”
Duggan says she often tells her clients to write down everything they eat and drink; then they start looking at small changes they can make in that pattern.
“Over the course of a year, a small change can easily add up to 5,10, even 15 pounds,” she says.
“You don’t have to give up everything. I believe people get stuck because all of these things. If you have a favorite food, you don’t have to give it up.”
So with the help of health experts and our own experiences, we’ve come up with a list of 25 ways you can lose 10 pounds this years. – St. Louis Post- Dispatch/McClatchy Tribune Information Services.
1. Switch from whole-milk products to skim-milk products. If you consume three servings a day, you can save up to 200 calories a day. That’s 20 pounds you can lose next year.
2. When you go to a restaurant, ask for half of your portion to be put in a doggie bag right away. Even if you only go out twice a week, you’ll easily save enough calories to lose 10 pounds a year.
3. Reduce the use of butter and margarine. Use applesauce in recipes instead of oil. Try fat-free, butter-flavored spreads or sprinkles (unless you’re watching your salt) Just eliminating a pat of butter on your morning toast will let you drop around 10 pounds.
4. Chill soups, gravies and stew,, then skim off the fat that floats. Doing this can save you up to 100 calories a serving.
5. Use extra-lean ground beef, ground chicken or ground turkey. Instead of bacon, use Canadian bacon or prosciutto, a lean Italian ham. Buy beef labeled “select,” instead of “choice” or “prime” (select meats have less fat, Duggan says). Trim all fat from meat cuts.
6. Is a tall glass of juice your morning ritual? Swap the 20-ounce OJ for a real orange and you not only save more than 100 calories, you also get some fibers while you’re at it.
7. Meatless products, such as imitation hot dogs, bacon burgers and sausage, are easily available at the market. They often gave half the calories of their meat counterparts.
8. Eliminate that daily coffee-house run. Switching from a 16-ounce cappuccino to regular coffee with artificial sweetener can save you well over 10 pounds a year.
9. Switch from fried potato chips to the baked ones. Doing so save 90 calories. If you do this every day, that’s your 10 pounds.
10. Learn how to add 10 minutes of exercise a day. The goal is 30 minutes a day. If you walk for just 30 minutes – even just three 10 minutes walks a day – you will lose 13 pounds this year.
11. Switch from 100-plus-calorie sandwich bread to the light whole-wheat bread. You save 100 calories per sandwich, and you get the benefit of good-for-you whole grains.
12. Swap out your cheese. Replace the 1 ½ ounces of cheddar or American cheese on your sandwich with 1 ounce of nonfat mozzarella and lose 11 pounds next year.
13. Switch from two tablespoons of regular mayonnaise to two tablespoons of low-fat mayonnaise on that sandwich.
14. Cut back on egg yolks. It’s the yolk that contains virtually all of the fat and cholesterol. Try using egg substitutes. Or, in most recipes, you can use two egg whites instead of one whole egg.
15. If you love microwaves popcorns, you don’t have to give it up. Just switch to the light kind and save tons of fat and calories, enough to lose 10 pounds if you eat it every night.
16. Use sugar substitute instead of sugar in all your baking, if you use a couple of teaspoon in your iced tea and a couple on your morning cereal, you could easily lose 10 pounds by switching a substitute
17. Switch your afternoon soda to a diet soda to save 150 calories (per 12-ounce can) a day.
18. If you cant take diet soda, just downsized your soda portions. If you usually pick up a 4-ounce soda in the morning, switch to a 24-ounce size and save about 200 calories a day. That’s about 20 pounds this year.
19. Portion control is essential when it comes to eating meat. A portion of meat is 3 ounces – about the size of a deck of cards. Most people eat two to three times this. Try putting just a portion of your plate at meals.
20. Replace your regular beet with light beer and save about 50 calories per bottle.
21. Take the stairs every day at work. If you go up and down often enough (say up and down five flights three or four times a day) you’ve got your 100 calories.
22. Forgo regular bottled salad dressing ( 2 tablespoons, about 150 calories) for an equal portion of fat-free dressing (about 40 calories) for a new savings of at least 100 calories.
23. Don’t super-size anything. Switching from the 6-ounce fries at Mcdoland’s to the 2-ounce size saves you about 300 calories. So doing that just twice a week can lead to a big weight loss.
24. Remove the skin from a chicken breast after cooking and save 100 calories each time.
25. Instead of topping ice cream with crumbled cookies, crushed chocolate candy or hot fudge, tip it with 2 tablespoon of fresh berries and save about 100 calories.
Long- term strategies.
Forget all the latest fads, gimmicks and “miracle” diets. The only way to lose weight – and keep it off – is to eat less and exercise more. It sounds simple, but requires disciplines.
Getting started
- ask yourself why you want to lose weight. Successful dieters shed pound for themselves, not for a significant other (such as a wife or boyfriend) or a special events (such as a reunion)
-before you begin, keep a diary for a few days of what you eat and drink and how much your exercise; this will help you learn what you fattening habits are.
Getting active
- start moving: Walk more, take the stairs, park father away in the parking lot - do whatever it takes to get more exercise.
- Begin an exercise program: Walking, swimming, whatever you like; aim for 30 minutes a day.
Choosing food
- Cut back on fats AND calories; don’t think you can eat more of a good just because it’s fat-free.
- Choose plenty of fresh fruits and vegetables, whole grains, low-fat dairy products, lean meat, poultry and fish, few sweets.
- Drink six to eight glasses of water a day.
- Don’t dismiss your favorite high-calorie foods; simply plan for them. Allow yourself to have a treat once in a while. Remember, you’re in the driver’s seat; you control what you eat.
- Read food labels carefully.
Portion control
Controlling portion size in one of the most effective ways for shedding excess weight and keeping it off.
- Small plates: Use a salad plate instead of a dinner plate; a fuller plate makes it seems that you are eating a lot.
- Do a monthly portion check-up: Use a scale to make sure your portion size has not increased.
- Eat fiber-rich, high-water, low-calorie foods: Feel full without consuming too many calories.
- Eat slowly: Prevent overeating.
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