By: Reader's Digest
Eliminating those calories (as well as burning more through exercise) doesn't have to be painful.
Starvation and deprivation diets simply don't work. Instead, the little things are what matter. Here are seven ideas to get you started:
1. Eat breakfast.
A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.
2.Measure that cereal.
The average serving of cereal is 1 cup. Yet most adults pour out at least twice that.
3. Scoop and save.
Every now and then someone comes up with such a cool kitchen utensil that you just have to rush right out and buy it. That's the LĂȘ Scoop. Its function: to scoop out the inside dough from a bagel, leaving you with the outer crust (and, of course, less fat and fewer calories). Fill the inside with nonfat cottage cheese sprinkled with ground flaxseeds for an easy, low-fat, low-calorie breakfast.
4.Buy the smaller size.
The larger the portion in front of you, the more you'll eat. It's a proven fact. When researchers sent 79 parents home with a video and either 1- or 2-pound bags of M&Ms along with either a medium or jumbo size tub of popcorn for each family member, they ate more M&M's from the 2-pound bag than the 1-pound bag, and about half a tub of popcorn, regardless of the tub size.
5. Make smart switches.
See how much you can save by switching from high-fat, high-calorie indulgences to lower-fat, lower-calorie options. Just by making the following substitutions, you could lose 25 pounds a year:
Instead of eating this once a week
Try this once a week
1-ounce snack-size bag
of potato chips
383 calories a week,
or 5.7 pounds a year
Fried chicken breast
Roasted chicken breast
and wing and thigh without skin
243 calories a week,
or 3.6 pounds a year
216 calories a week,
or 3.2 pounds a year
Three slices bacon
Two slices deli-style ham
and two eggs and egg substitute
199 calories a week,
or 3 pounds a year
Chocolate ice cream
Nonfat fudgsicle bar
240 calories a week,
(1 cup) or 3.6 pounds a year
Pasta with tomato sauce
246 calories a week,
or 3.7 pounds a year
One slice cheesecake
One slice angel food cake with
130 calories a week,
or 1.9 pounds a year
6. Skip the soda.
If you drink non-diet soda, you can cut 160 calories (per 16 ounces) out of your day just by switching to diet soda. Better yet, drink green tea or water flavored with a squeeze of lemon or lime.
7. Start with soup.
Studies show that people who start a meal with soup--especially broth-based soup--end up eating fewer calories by the end of the day without feeling hungrier.
Nice atleast I know now. That I must start my meal with soup in order to maintain my appetite. Sometimes I am trying to drink more water in order to heal my hunger. I am maintaining my daily diet so I must be very careful. Thank you so much.
Wow great ideas man!!!Wanna try it.....
Everyone runs into a wall at some point. Youre not alone if you feel discouraged. To keep it from happening, or to deal with it if it does, try these ideas
I definitely agree with the cutting soda, it's been said that Americans on average consume 150 pounds of sugar a year. That's an incredible amount, heavier than my wife!
Thanks for giving out those tips they would be a big help for me in losing weight
it is difficult to follow
I think That I should start my serving of food with broth in alignment to sustain my appetite. Sometimes I am seeking to drink more water in alignment to mend my hunger. I am sustaining my every day diet so I should be very careful. Thank you so much.
Last edited by shane; 11-24-2010 at 10:28 AM.
That's nice! Now we have the detailed information on how we can have a good diet without sacrificing our favorite food. Thanks for the details and give us an update again.
many people want the proper diet plan for the weight loss. I think you provide the great tips for cutting the calories. High calories food are not good for the health otherwise it can lead to obesity.
Yeah, I agree. It makes us have more option of eating.
That's nice! Now we have the information on how we can have a respectable eating plan without compromising our preferred food. Thanks for information and give us an upgrade again.
I definitely agree with the cutting soda, it's been said that Americans on average consume 150 pounds of sugar a year. That's an incredible amount.Des Moines Jujitsu
Last edited by usheer; 02-23-2013 at 09:56 AM.
many people want the healthy diet plan program for the losing weight, i think you offer the sound advice for reducing the calorie consumption, high calorie consumption food are not good for the health otherwise it can cause to being overweight.....
Last edited by Bradley; 03-22-2014 at 08:20 AM.