At the Weight Loss Institute of New Jersey, we realize that the key to long-term weight management is small changes in eating and activity behaviors that can be maintained over the long run. Extreme changes often cause weight loss in the beginning, but are hard to sustain. Small changes however, add up over time and make a big difference. Although it may not seem like a lot, shaving just 100 calories a day can improve your energy balance…why not try some of the following suggestions:
- Lighten up your favorite coffee drink with non-fat milk and sugar-free syrup.
- Try slow-churned, reduced-calorie ice cream in place of regular.
- Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips.
Small Changes Add Up
Here are more great ideas that will cut calories from your daily intake and you may not even notice a difference:
- Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
- Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
- Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
- Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
- Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.
Adapted from “Ways to Shave Calories” www.eatright.org
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