Small Changes = Big Weight Loss

If you don't want to 'go on a diet' again this year, try implimenting these small changes that I discussed on Regis & Kelly last week to lose weight slowly and painlessly. Just make sure not to add back any extra food or beverage calories. These changes only work if you take things out of your diet without adding anything back in. And you don't have to do all of these things. Choose the ones that work best for you and be consistent!

BREAKFAST
•Downsize your morning latte 5 x week - switch from large to medium and save calories a day = 40 calories day = 10400 calories year = 3 pounds
•Eat eggs instead of a bagel 2 x week = save up to 27456 calories at subsequent meals = lose up to 8 pounds/year
•Go for flakes (1 cup) over granola (1/2 cup) - 5 x week = save 26000 calories = lose up to 7.5 pounds

LUNCH
•Eat your sandwich open faced 3 x week = save 100 calories (3 x week) = 300 cal wk = 15600 calories = 4 ½ pounds
•Eat 1-2 cups veggie soup before lunch 3 x week = eat 134 calories less per lunch = 20904 calories = 6 pounds (could also do this with an apple before lunch and lose even more - 29172 calories = over 8 pounds)
•Switch to baked or popped chips 3 x week = 7800 calories = 2 pounds

SNACK
•Downsize the portion size - a study last year showed that eating 100 calorie pack snacks resulted in eating 840 fewer calories per week, which would be 43,000 fewer calories per year or 12 pounds lost. Even after going back to normal size snacking, you'll still eat less because you'll train yourself to get used to smaller portions.

DRINKS
•Drink out of taller, thinner glasses as studies show that people drink 25-30% less. Anything you choose, you could consume even fewer calories.
•Go for a spritzer (white wine or apple juice) 3 x week - pour ½ wine or juice, ½ sparkling water = save 60 calories = 9360 calories = lose over 2 ½ pounds.


DINNER
•Switch from beef or chicken to fish 2 x week
-beef calories saved = 16640 = about 5 pounds
-chicken = 7280 = 2 pounds
•Dilute the calories in dishes with veggies whenever possible. Aim for 3 x week = 15600 calories = 4.5 pounds
-Chili recipes - double the tomatoes in your recipe, cut up to 50 calories per cup. Use extra lean ground turkey instead of lean ground beef and cut another 50-100 calories per cup.
-Skinny guacamole - add 1 cup of salsa to one cup of guacamole and cut calories almost save 50 calories per %frac14 cup serving
-Make burgers with ½ ground beef (90% lean) and ½ ground mushrooms - save 100 calories per 4 ounce burger

Burritos - ditch the tortilla and eat or order in a bowl instead once month and save 3600 = 1 pound

Total potential weight lost = 46 pounds!!!


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