Studies continue to show that the conventional prescription for achieving and maintaining your best weight is still the healthiest - through lifestyle education, eating a healthful, balanced diet, cutting calories, and daily exercise. Cutting only 100 calories per day is an easy way to manage weight that can be sustained in your daily routine. By simply shaving 100 calories every day, you can lose up to 10 pounds in a year.
The simple weight loss formula never changes; to lose weight, you must burn more calories than you consume. To lose one pound, you need to burn 3,500 calories. If you consistently cut 100 calories every day for 365 days (a year), you'll have burned 36,500 calories. With a few small changes, you could lose at least 10 pounds in a year the healthy way.
Cutting 100 calories per day can be accomplished by choosing the right foods and burning more calories through exercise. Try the following easy ways to cut 100 calories:
1. Do activities you enjoy for an extra 15 to 20 minutes a day-
such as walking, cycling, jogging, dancing, jump roping, stair climbing, walking the dog, gardening, mowing the lawn, and washing the car.
2. Choose fat-free and low-fat dairy products instead of whole fat dairy.
3. Eat fresh fruit or a handful of dried fruit for dessert instead of cakes, cookies or chips.
4. Use low-fat salad dressing or 1 tablespoon of vinaigrette (olive oil and vinegar) on your salad.
5. Skip the cheese in your salad, sandwich, or burger.
6. Eat high-fiber, whole-grain breakfast cereal and bread instead of full-fat granola, bagels, or croissants.
7. Order a small side salad instead of French fries.
8. Choose a small drink instead of a super-sized drink.
9. Eat skinless poultry and ground sirloin instead of ground beef.
10. Have red sauce instead of cream sauce on pasta.
11. Order a sorbet or sherbet instead of full-fat ice cream.
REFERENCES:
1. Gavalas E. The Yoga Minibook for Weight Loss. Simon & Schuster, 2003.
2. Gavalas E. Yogi in the Kitchen. Penguin Putnam Avery, 2005.
Posted by Elaine Gavalas on November 25, 2006 03:58 PM
