Tips for keeping that lose weight this year resolution

Posted by Jessie B Hawkins on

It's the New Year, and hard as we may try to say we don't have an resolutions...there's always that, "I'm going to lose weight and get in shape" resolution we tell ourselves we aren't making.  Just our secret...here's a few ways to drop a pound a day.  By cutting 500 calories out of your daily diet. 

At Breakfast: Choose an English muffin instead of a bagel to slash 220 calories, a glass of  skim over whole to save 70 calories, Turkey sausage is a healthier choice than pork or bacon!  Choose to make a one egg omlet or two instead of three and save 70 plus calories.

If it's cereal or oatmeal you prefer...measure your portions and use skim milk!  Keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.

At Lunch

Move on your lunch hour. “A brisk 15-minute walk burns about 100 calories, and it gives you less time to eat,” says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. Walk during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym.

Order wisely. Swap hummus or mustard for mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.

Chew your food. An easy way to slash calories is to slow down when you eat. Women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, according to the American Journal of Clinical Nutrition. Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.

At Dinner

Downsize your plates. Rather than depriving yourself of food to drop pounds, simply use smaller plates. “People eat as much as is on their dish rather than the amount that their body actually needs,” says Jacob Teitelbaum, MD, author of Beat Sugar Addiction Now! “If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.” The research backs it up: People serving themselves ice cream in larger bowls ate 31 percent more than their counterparts eating from smaller bowls—and both groups reported feeling full, according to the American Journal of Preventative Medicine.

Wait to have seconds. Once you’ve downsized to smaller plates, Dr. Teitelbaum recommends giving yourself permission to eat as much as you want, but waiting 20 to 30 minutes to have a second helping. “You almost never go back because you’ve given your body time to register that you’re feeling full, so you easily save hundreds of calories.” Even if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.

Slim your sides. Instead of dipping chips in fat-packed sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa. It’s a tasty way to sneak in an extra serving of veggies and cut 109 calories. Or trade a side of traditional potato salad for sliced tomatoes, cucumbers, and onions tossed with fat-free Italian dressing to cut 258 calories.
For more on tips to lose weight check out the full article here:
http://fitbie.msn.com/lose-weight/tips/simple-ways-cut-500-calories/tip/0

Comments