by Babs ‘O’ Reilly
(Miami Beach, Florida, USA)
To lose one pound of body weight in a week, a person must consume about 500 fewer calories than he or she burns each day. That can be easier than you think if you follow some easy guidelines and stick with it.
Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories and get a lot more nutritional value.
Make your favorite omelet with four egg whites plus 1/4 cup egg substitute instead of the whole eggs. Replace the regular bacon with Canadian bacon to save even more calories and reduce the amount of fat.
Drink skim milk or low-fat milk instead of whole milk. Use sugar substitute instead of sugar in your morning coffee. At lunch, try to use mustard instead of mayonnaise on your sandwich to save a lot of calories.
If you eliminate the cheese you can save even more calories. Skip the Big Mac and large fries, and choose a plain hamburger and small fries while you save a whopping 590 calories!
Skip the foods that are fatty and don’t fill you up. Pass on the chips and have an apple instead for less calories plus the added benefit of more fiber.
Substitute diet cola or iced tea for regular pop and you can save up to 150-200 calories per drink.
Eat every two to three hours with smaller portions instead of eating big meals. Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.
Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt and skip on the sugary snacks that can really make the calories pack it on.
Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.
Instead of using butter to sauté meat, chicken and vegetables use broth. Use nonfat sour cream on baked potatoes instead of butter.
Instead of choosing the fattier version Caesar salad, substitute a dinner salad with nonfat salad dressing.
Get in as much exercise as you can. Walk to the store instead of driving.
Walking is the best exercise you can do to lose weight. You can also get more walking time in by replacing coffee breaks with exercise breaks. Try to use half of your lunch hour to take a brisk walk.
You don’t have to go on a strict diet to lose weight, but you do need to make some changes with your diet and exercise habits.
Change to having more sensible eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.
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