10 Tips to Lose 10 Pounds:
Did you know that if you can cut out just 100 calories a day from your usual diet, you can lose 10 pounds in one year! Then the reverse of this is true too, if you increase your intake by 100 calories a day, in a year you will gain 10 pounds. When you break it down this way, it doesn’t seem so hard to lose 10 pounds right? Well let’s take a look at some quick and easy ways to cut out those 100 calories/ day.
- Limit the fat you use when cooking. Opt for canola, olive or grapeseed oil instead of butter, but try using a spray bottle instead of pouring it on. Saute vegetables in water or low sodium broth, or steam them with no added fats. Use less oil than called for in a recipe, and if it’s a sweet recipe, like cake, bread or muffins, substitute unsweetened applesauce in it’s place (or at least for half of the amount).
- Don’t drink all you calories in one place. If you like ice tea, choose unsweetened ice tea. If you like frapachino’s, choose ice coffee instead and add a non calorie sweetener. Choose a diet soda or seltzer instead or regular soda or juice. And have a light beer (12 oz) instead of a regular beer (16 oz).
- Watch out for “Portion Distortion”. Have you noticed that the size of almost everything has increased over the years. From the sodas sold in fast food restaurants and convenience stores, to the size of a bagel or muffin, to a slice a pizza or a serving of pasta, it’s all bigger. And what happens when you have more, you tend to eat more. So split an entree with your friend and have a salad as an appetizer first. Or take home half or your entree and save for the next day. If you can have a bowl of cereal or oatmeal for breakfast, or an egg white omelet, you will avoid the trap of grabbing an oversized bagel, muffin or pastry. In a pinch, grab a high protein bar or fruit/nut bar.
- Get it “on the side”. Whether it’s salad dressing, whip cream (no just skip this all together), cream cheese, or sauce, if you add it yourself you can be sure not to overdo it. I remember getting salads drowning in salad dressing. Now I always order it on the side and use sparingly. I rarely use cream cheese anymore but I also remember ordering a bagel with cream cheese, and I know they put on enough cream cheese for 4 bagels, or for 4 people really. If it’s a heavy sauce, ask for the food plain or steamed and a small amount of sauce or a lemon wedge on the side.
- Brown Bag It - When you bring your own lunch, you can control the calories, fat and fiber in your meal. It may also help with tight schedules so you can use your lunch break to go for a walk or take a yoga class, not spend an hour walking to a place, ordering and waiting to eat. You may also save money this way.
- Just say “NO”. Don’t get pressured by your spouse, your mother in law, your grandkids to have the “half of what you are sharing”, “another small serving of pasta”, or the “rest of their ice cream cone”. Be your own person, decide what you want to eat or not eat.
- Fill up on veggies and fruits. They are low calorie, high fiber nutrition powerhouses. Instead of a bag of chips have a cup of steamed broccoli or carrot and celery sticks. Instead of the chocolate cake, have a bowl of berries.
- Ask yourself if you are really hungry or are you just bored, tired, sad, happy? Go for a walk while thinking about it, drink a tall glass of water, and call a friend instead of eating.
- Use lower fat/ or lower calorie substitutions when possible. If you switch from 2% milk to non fat milk, regular yogurt to non fat yogurt, fried chicken to baked chicken, you will cut down significantly on calories over the course of the day.
- Last of all - to save 100 calories or more a day, get active. Physical Activity is one of the biggest predictors of weight loss and maintenance of weight loss. Make it part of your every day and make it fun.
Have a great week!
Carena Lowenthal, MS, RD, CDN
917-882-5033
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