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Losing weight is really not that complex. I know, I know, you’re all saying that’s easy for you to say. Well, yes, I’m saying it. When you get the concept of energy in [food] must be less than the energy out [exercise and metabolism] then you have the foundation for making long lasting changes. Any time I can get my clients to start keeping track of the food they put in their body and understand how many calories that equals, they are surprised at how much they actually consume.
Once you realize the food you put in, then you can start to modify the things you eat to decrease the total caloric input. Here are several easy ideas you can put into your life TODAY to make the changes happen.
- Switch from 2 c. of whole milk to 2 c. of 1% or skim
- Switch from 2 T. regular mayo to 2 T. low-fat mayo
- Substitute a 12-oz can of diet soda for regular soda
- Downsize your drink (from 20 oz to 12 oz)
- “Dress”, don’t “drown” your salad (dressing will slide off damp salad greens so for more flavor and less dressing, make sure salad is completely dry!)
- Check your cereal serving size – it may be much bigger than the suggested size – switch to a smaller bowl
- Skip the bread or chips before a meal (could save up to 300 calories!)
- Count your cookies! A single medium cookie easily has 100 calories
- Switch from 2 T. of butter to ¼ c. (or less) sour cream as a potato topping
- Skip the mayo on a fast food burger
- Split your order of fries or order the smallest size
- Stop at 2 cups of popped buttery popcorn for 100 calories – the whole bag could be 500 calories or more!
What other ideas do you have? Please share with everyone your comments.
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