From Health magazine
Bad news: The average person gains one to two pounds a year.
Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.
If you’re finding this out a little too late—and you want to actually lose some of that weight—you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.
“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like these will pay off over time.
1. Order two appetizers
According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
2. Visit the vending machine
Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
3. Start with salad…
and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
4. Stick a fork in it
If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
5. Watch coffee calories
The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
Next page: Walk and talk
Comments (27)
I certainly don’t agree with the low-carb, high protein approach. Since when were carbs the enemy? Carbohydrates are naturally our first fuel and protein is second to that. We need more carbs than protein to maintain our health. What we have to remember is that not all carbs are created equal and not all proteins are created equal. Shoot for brown rice and beans at your next meal.
http://www.heart-your-health.blogspot.com
I think this is great advice. I know what it’s like to try and lose weight. I lost 47 pounds in 6 weeks using the Rapidthin diet at http://www.rapidthin.com. Good luck to all. Use what works for you.
You know…
Smelling the aroma of vanilla tricks your brain into thinking you’ve already satisfied your sugar cravings.
you guys should just eat healthier. These tricks won’t do anything if you don’t eat well. Start by only eating whole or sprouted grains and uping your intake of fruits and vegetables. Use beans in place of meat and dairy for extra protein as this will cut your fat intake way down. Don’t be afraid of fat though, enjoy nuts and other sources of essential fats in moderation.
You burn fat when you keep up your heart rate for a prolonged period of time: these tips are great, but they are only maintenance, not actual burning of fat.
My way to stay sexy: simple!
Stretch 5 mins, 20 mins on elliptical, 20 mins on bike. 10 minute circuit for strength (strength training keeps the calories burning looong after you are done), 5 mins stretch. Repeat. Take Fridays and weekends off (or any other 2 days that suit you)!
BUT YOU GOTTA WORK. It gets easier, I promice : ). I don’t always like it, no one does!!! But do you like to pay for gas? Well, think of your one hour in hell as the same.
There is no easy lazy healthy way. Get off your butts people!
I need to lose weight, but it’s hard for me to do, because, I have been out of work for over a year, and I have gotten lazy. I need some good advise on how to stay active and the right kind of diet to go on so I can loose the extra unwanted pounds.
I have a hard time sticking to any thing. So I have to force myself to do the calorie cut back. My boyfriend helps me to try to eat right. He is a big help. I have cholesterol and thyroid issues, and that’s why my boyfriend keeps on me to eat right and exercise.
Please give me some extra tips to help me to stay on a good eating plan.
Thank You
Hi Barbara,
I can empathize with you. I have yo-yo in my weight all my life. Recently I was introduced to a product that helps you bodies hormones hear when you are full. Because we have overeaten most of our life our body lost touch with this natural ability. This product is helping me to know when I’m full and also when to burn fat.
If you want to check it out go to:
http://www.budurl.com/weightloss4U
Ellen
The link “Ellen” attached is to promote a product.
This is the 2nd time I’ve been reading an interesting article on health.com and have seen an advertisement that was disguised as “advice”.
Very frustrating.
Barbara,
You might want to see if there are any weightloss support groups in your area. Some community centers offer nutrition and cooking classes that might spark your interest and making healthy eating a bit more fun. There are tons of weightloss plans that advertise on TV with celebrities. I have friends that have lost weight on two different plans. More or less its the proverbial “eat better, work out less” mentality. But having support has worked for me. My hubby & I are currently 5 weeks into our program of choice and have both lost a decent amount of weight.
Having a partner participate with me has helped a lot! Even if your boyfriend doesn’t need to lose extra weight, doing things together are so much more fun.
Good luck!
Barbara,
I have thyroid issues too. Make sure your medicine for it is right, that’s helped regulate my metabolism a lot. The rest is just making healthy food choices and exercising! You don’t have to spend hours in a gym, find something active that you like to do and bring a friend along!
Also, the first time I lost weight (this was before knowing about my thyroid) I used Weight Watchers. If anything, it really taught me how to portion my meals.
Good Luck! :-)
so if one incorporates all the 20 steps as indicated is it possible to lose more weight a month, lets say 30 or more pounds?, and if so, would a strict regimen, be involved?, specifics of course if you please,