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What if there was an easier way?
What if I told you - you could make just a few minor changes
every day and lose weight?
The first step towards this
includes making a realistic weight loss goal and keeping it
in a
realistic range instead of a big "high end" number. By
giving yourself a low and high range in
your goal setting, you’re more likely to maintain weight
loss over time. Once your realistic range is calculated,
it's time to start your healthy eating plan. So instead of
saying: I will lose 25 pounds by July 1st, set a smaller
more realistic goal of losing five pounds a month. That
sounds so much more reasonable and attainable, doesn’t it??
The following tips may help
you lose up to one pound per week in a delicious, yet
non-depriving way, simply by making swaps, taking out a few
ingredients here and there, and being more mindful. Keep in
mind that 1 pound = 3,500 calories. Given this, you'll have
to either burn an additional 500 calories through exercise
or cut 500 calories from your diet.
1. Add your veggies.
Eat more vegetables. Vegetables can be eaten all day long.
Add veggies to your breakfast by
adding fresh spinach to your scrambled eggs. The same
spinach can be used for a lunch-time
salad mixed with cucumbers, mushrooms, onions and tomatoes.
Celery, carrots and
cucumbers are all healthy snacks to munch on between meals!
2. Use hummus in place of
other high-fat dips and spreads (think ranch dip, mayonnaise
and even high-sugar ketchup).
Calorie savings: Not only will hummus up your daily fiber
content (thus making you fuller for
longer) it will save you an average of 250 calories. Celery,
carrots and cucumbers all taste great with hummus…yum!!!
3. Remove the cheese from
your sandwiches.
Calorie savings: 70 to 120 calories for one sandwich.
Although cheese is a common staple on a variety of
sandwiches, removing it does not significantly alter the
taste of the sandwich. Skip it for a week and save almost
500 calories!
4. Substitute Greek yogurt
for sour cream.
Calorie savings: 175 calories per half cup. Purchase the low
fat, plain version of Greek yogurt
for a great sour cream taste without all the calories and
fat.
5. Limit your calories to
only those that are chewed.
Calorie savings: Eliminating your daily smoothie, specialty
coffee drinks or soda can save, on
average, between 500 to 700 calories a day!
6. Change the color of your
coffee back to black.
Calorie savings: Up to 200 calories can be saved by forgoing
half-and-half or non-dairy
creamers in your coffee. Nix the sugar as well for an
additional 100 calorie savings.
7. Embrace the child inside
by ordering the "kid's size" when eating out.
Calorie savings: Ordering children's menu items from
fast-food restaurants and "kiddie cups"
from the ice-cream parlor can save you up to 500 calories.
8. Eat Out – LESS!!
Calorie savings: Making all your meals at home can save up
to 1,000 calories a day (depending how often you eat). Just
think about it! Many restaurants serve portions much larger
than current dietary recommendations suggest, and those
portions are often much higher in fat, sugar, sodium and
refined grains than home-cooked meals. When eating out,
share your meal! Even a dessert can be shared, one dessert –
six spoons!
9. If you must eat out, add
"on the side, please" to your regular vocabulary.
Calorie savings: Requesting salad dressings and sauces on
the side (where you can control the amount added to your
food) can save you up to 400 calories. Also, ask for your
“carry out”
container on the side, so you can put half of your meal away
for another meal! Food - Out of
sight, is out of mind!!
10. Use cooking spray in
place of butter or oil.
Calorie savings: 100 calories. If you do cook at home,
reduce the amount of fat you're using in
your pan for significant calorie reduction.
11. Use your grandmother's
plates.
Calorie savings: up to 300 to 600 calories. Over time, our
waists and plates have increased in
side. Switching from a 12-inch plate to a nine-inch plate
will trick your eye into believing you're
eating more. This, in turn, will cause you to eat less at
every meal.
12. Talk to yourself – often!
Calorie savings: The sky is the limit. Sometimes, our choice
to eat has nothing to do with the
physiological response of hunger. Instead, we are bored,
thirsty or stressed. Take a few minutes before you eat and
ask yourself if you're truly hungry. The answer may surprise
you!
Weight loss is hard and weight maintenance is even harder,
but sticking with these tips
may help push you to the level where you actually start
seeing results. Couple this with stress
management, portion control and a regular exercise routine,
and this summer’s swimsuit body
may actually become a reality!!
Your Sista In Fitness!!!
Angela R. Steward
Certified Group Fitness Trainer
Healthy Living Motivator
Head Instructor and Owner of
FABULOUSLY FIT GEM
1855 S. Reynolds Rd., Suite C (in Olive Garden Plaza)
Toledo, Ohio 43614
Classes: Mon 9a & 6p, Tues 6p, Wed 6p, Thurs 6p & Sat 8:15 &
9a
NEW: *FABFIT EARLY BIRD CLASS Mon thru Thurs 6am starting
April 4*
Email: FabFitu@yahoo.com
Phone: 419-699-9399 419-699-9399
Stop into any class, your first visit is….FREE!!!!
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