Weight loss tips that you’ll find easy to follow
Remembering that each pound of fat that we gain or lose is comprised of 3500 calories, if you can cut back on 500 calories a day by taking a few small steps you can lose 1 pound of fat a week.
Ok, 1 pound may not seem like much, but these are simple tips that you can implement in addition to your diet and exercise program if you like, and add
to the weight loss.
1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories. Do the same if you drink grapefruit juice.
2. Make your breakfast omelet with four egg whites plus 1/4 cup egg substitute. If you must have bacon, replace regular bacon with Canadian bacon to save even more calories.
3. Switch from whole milk to nonfat or low fat milk. You’ll save both calories and it’s more heart healthy.
4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.
5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!
6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.
7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.
8. Eat every 2-3 hours with smaller portions. Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.
9. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.
10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs and keep you feeling full longer.
11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.
12. Instead of having heavy and high calorie salad dressings, have your with nonfat salad dressing. The newer spray on ones taste great & have only 2-3 calories per spray.
13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You’ll save at least 500 calories! Also try the newer whole grain pasta. It’s higher in fiber, won’t spike your blood sugar like white flour pasta and you’ll feel full longer.
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