Portion Control Means Weight Control

Let’s consider a snack first. A mere half ounce of, my favorite, potato chips is 80 calories. That’s about what you get in one of those little bags. But if you’re getting all the calories you need each day. (We did the calculator yesterday.) 80 calories a day adds up to eight extra pounds in a year.

French fries are another vice. If you regularly eat a large order of McDonald’s fries you consume 500 calories. If you reduce 250 calories, you cut 25 pounds in a year.

Do you like pasta? Many portions of spaghetti are about two cups. That’s 420 calories. You save 210 calories by having only one cup. Saving 210 calories a day would be 21 pounds in a year! I think you’re getting it now.

TODAY: CALCULATE HOW MUCH WEIGHT YOU CAN KEEP OFF IN A YEAR BY CONSUMING HALF PORTIONS OF YOUR FAVORITE FOODS.

A Hot Diet Sip Tip

A hot snack that will fit into any diet is a can away. Just get some chicken broth. Swanson’s is really tasty, has only 10 calories, no fat and 1 gram of carbs. When it’s cold out or when you just need a quick snack it can’t be beat. Keep some cans on hand at work and at home. If you want to add some more substance to it its easy to chop up some veggies. Celery and onion are great, sliced mushrooms different, mix up the choices to add to the low calorie soup. Anything works. Crack an egg and you’ve got some more protein for a hearty snack that will keep you going.

TODAY: DO SOME STRETCHING EXERCISES AND TRY A COUPLE OF PUSH-UPS.

Eat More, Eat Less

The American Journal of Clinical Nutrition recently talked about a team of nutrition researchers that concluded that whether you are eating the “three” or “six” meals daily, weight loss ultimately comes down to “how much energy (or calories) is consumed as opposed to how often or how regularly one eats.”

Okay I’ve talked about this before, It’s the same equation for weight loss and maintenance: Calories “in” = Calories “out”. So this means that eating five or six small meals a day helps us to:

• Burn more total calories by the end of the day
• Eat fewer total calories at the end of the day

So keep the “meals” small and frequent.

TODAY: CONTINUE GRAZING THROUGH YOUR DAY.

Lunchable Vegtable

As we add fruits and veggies to our diet to meet the five (or more) a day goal, let’s look at lunch.

• Salad bar? Stack on the dark green leaves and other vegetables instead of so many of the extras like eggs, bacon and cheese.(keep the dressing ON THE SIDE)
• Add frozen veggies to any pasta. (Even the canned stuff.) You get more good stuff and more flavor too.
• Skip the fries and add a vegetable. Most all restaurants will do that. (Even the fast food places offer a value size salad.)
• SMACK! Have a V8!
• Have fresh fruit for desert.

TODAY: LOOK FOR WAYS TO ADD MORE FRUITS AND VEGGIES TO YOUR LUNCH.

Which $3 Fast Food Low Carb Meal Is Best?

I’ve mentioned having two $1 double cheeseburgers and a $1 side salad from McDonald’s as a quick low cost, low carb meal. It’s quite a value, they add lettuce instead of buns and put them in a container. Years ago when the Atkins diet was first on the scene I ordered the burgers without a bun and they actually did them with all the condiments and wrapped them in paper like a regular burger.

The other day I tried Burger King to see what the same money would buy. They have Whopper Juniors for $1 but no inexpensive salad. But since the Whopper comes with lettuce and tomato I decided to order three without the buns. Well instead of the 4 patties at McDonald’s I only had three. Though they put all the salad stuff in a container it was a bit smaller in total size.

Though the char grilled flavor of the meat was a nice change, but the $3 meal at Burger King was far less filling. Because we sometimes need a quick meal on the go, the challenge will continue to other fast food establishments.

TODAY: TRY A DIFFERENT LOW COST, LOW CARB, LO CALORIE MEAL PLACE.

Bulk Up To Slim Down

Eating less doesn’t mean you will weigh less. Starving yourself isn’t healthy and can lead to craving and binging. (Followed by severe guilt.) A moderate, healthy diet is best. So stay satisfied by eating food that is low in calories but high in bulk anD fiber like veggies, whole grains and low fat soups. Add a reasonable amount of healthy fats like olive oil, nuts and protein with some cheese and you are on your way. By the way, that’s sometimes called a Mediterranean diet. In addition to being satisfying it’s very healthy.

TODAY: TAKE THAT WALK… EVEN IF IT’S A LAP AROUND THE MALL.

Lose Two Pounds A Week By Downsizing

If eating a quick lunch means a burger, shake and a large order of fries, then you’re eating 1500 calories in one meal. That’s a whopper! (Pun intended.) You can still have the fast food burger lunch, just make it a regular burger, small salad (no creamy dressings) and a low fat milk and you have cut over a thousand calories from that one meal. Cut a thousand calories from each day and you will lose two pounds. Honest.

You see 3500 calories equals one pound… of YOU. So by reducing your intake by 500 calories each day you will lose a pound in a week. A thousand gives you two pounds. That’s a nice slow reduction in weight that will keep you out of that dreaded yo-yo bounce. Add the 250 calories you will burn if you walk for a half hour and the healthful benefits of that exercise and you’re really looking good.

So in this economy where downsize has become a dreaded word, this is one that you want to be a part of.

TODAY: CUT 500 to 1000 CALORIES FROM ONE MEAL.