A little here, a little there. Cutting calories is easier than you think! Think small! Trimming even just a small percentage of your body weight can do wonders for your health. And eating just a bit less is the way to do it. Shaving calories here and there is easier than you think. All it takes are a few no-sweat efforts like the ones that follow. Pick two a day and you'll cut 100 calories. Burn 100 more calories a day (a 15- to 20-minute walk will do the trick) and you'll lose almost half a pound a week. That may not sound like much, but it adds up to 20 pounds a year! 1. Leave the cheese off your sandwich. 2. Use 1 cup skim milk instead of 1 cup whole milk. 3. Use a nonstick spray instead of 2 teaspoons oil. 4. Drink seltzer or diet soda instead of regular soda. 5. Have an English muffin instead of a doughnut 6. Use 1 tablespoon light mayonnaise instead of 1 tablespoon regular mayo. 7. Eat 2 tablespoons less ice cream. 8. Drink 4 ounces less juice. 9. Use 1 tablespoon less cream cheese. 10. Order small fries instead of large fries. 11. Use 1 tablespoon less salad dressing. 12. Use one less pat of margarine 13. Substitute 4 ounces ground turkey for 4 ounces ground beef. 14. Have 1 ounce of pretzels instead of 1 ounce of potato chips. 15. Substitute 1 tablespoon jam for 1 tablespoon butter. Cutting a few calories at every meal will add up to real calorie savings. Her are some culinary "special effects" that you can try to trim some calories and fat. # Substitute leaner meats for fattier ones, such as white-meat poultry for dark, lean ground turkey for ground beef, or pork tenderloins for ribs. # Bake or broil instead of frying in oil, which saturated whatever you're cooking, especially if the food is breaded. # Remove skin from poultry, trim visible fat from meat, and throw out the egg yolks. Why worry about hidden fat when the fat you can see -- and remove -- does most of the harm? # Buy low-fat or sugar-free products. If you haven't recently tried low-fat or fat-free foods (especially cheese), try them again: They've gotten better. If one brand doesn't taste good to you, try another. And you'll always save calories by replacing whole milk with fat-free or using naturally lower-fat cheeses such as mozzarella instead of higher-fat ones such as cheddar. # Mix higher-fat meats, cheeses, and other foods with lower-fat versions if you don't want to make wholesale substitutions. |
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