Calorie Saving Weight Loss Tips - Small Changes
For Big Weight Loss
fit and losing body fat is a hard task, but if you make several
minor adjustments to your diet, those simple little changes can
add up to a big number of lost pounds. Below are some simple changes
that can help you arrive at your weight loss goal faster.
Sugar Hides Out Where You Would Never Think To Look
Breakfast cereals, fruit flavored yogurt, flavored oatmeal and fruit
bars can be loaded with sugar. You may think you are being healthy
by eating some breakfast cereal, drinking juice, or having a fruit-flavored
yogurt, but these food items can be loaded with sugar. Starting
your day with a meal that is loaded with sugar may bring on the
cravings for even more sugar later on in the day. I should also
mention that even the "healthy" smoothies that we order
with the thought that we are making the better choice, are loaded
with sugar. Always be careful and read the labels or look up the
nutritional values online before you head out to enjoy your favorite
smoothy. Most places will list, at the very least, the calorie amount.
Think ahead and do your research. You could easily be getting 20
teaspoons of sugar each day and not even know it.
Cut Out Fast Food
Even items like salads are loaded with salt and fat and some of
the other so called moderate-calorie items have more than five times
the amount of trans fats, the worst kind of fat for your heart.
Fast food is also loaded with sodium, another thing we should avoid
high amounts of. And the preservatives? Even the healthy items at
fast food places aren't really healthy. A salad can easily have
1,200 calories in it. This always shocks me. If you make a salad
at home, you may get up to 500 calories, granted you fill your salad
bowl with healthy produce that has not been messed with in a factory.
But in some of these restaurants I have seen caloric values over
1,200! It makes me wonder if they are soaking the greens in lard.
I don't understand what they could have done to make produce and
maybe a chicken breast equal over 1,200 calories. INSANE!
Frozen meals are really convenient but are loaded with salt and
sometimes even deadly trans fats. So go for fresh. They also are
loaded with preservatives. Preservatives are foreign chemicals to
our natural system. Our system may not know how to metabolize these
chemicals. This confusion can throw your system off. There is an
easy way to decipher whether something is healthy to ingest? If
you can't pronounce it, don't eat it.
Salad Dressings and Sides
may be think that you are being healthy by making a salad and picking
your favorite dressing, not even knowing that the dressing you have
chosen can have anywhere from 25-30 grams of fat in it. Assuming
you eat anywhere from 3-5 salads a week, you are taking in the equivalent
of a stick butter in terms of calories. This amounts to over 52
sticks per year. Consuming fat at that level not only increases
your risk for heart disease and higher levels of cholesterol, it
can also add an easy 15 pounds to your waistline in a year. Read
the labels. Go for the lower fat dressing that does not have
a long list of ingredients and preservatives you cannot pronounce.
Pick the simple dressing, and maybe put your dressing in a mist
bottle. Misting your salad with dressing will cut down on the amount
Skip The Mayo and Cheese
These two items may not seem like they can make that much of a difference,
but just one tablespoon of mayonnaise along with a slice of cheese
and eating this four times a week can add up to 10 pounds a year
in weight gain. Reach for the mustard, or even hummus if you want
to add flavor to your sandwich.
Nuts used to be considered a "no-no" on the diet list,
but they are a great food to include if you are trying to lose weight
and get healthy. They can help you lose weight, reduce cholesterol
and reduce your risk of diabetes. Just make sure to keep portions
under control. The fact that they are bite size can be a disadvantage.
You could easily eat more than your body needs. A small handful
at a time is good enough, and for some nuts that are higher in fat,
that can still be too much. Look up the nutritional values of the
nuts you are adding into your diet. For example 1 ounce of almonds
(about 23 pieces) totals approximately 162 calories and 14 grams
of fat. If you are trying to watch your calorie intake, you may
not want to over indulge on almonds. Only 10 almonds totals about
60 calories, and 5 grams of fat. That is enough for a small snack
and just enough to take the edge off of biting hunger.
Fiber is great for dieters because it fills you up with fewer calories.
In addition, it can decrease the risk of heart disease and diabetes,
so increase your fiber intake with foods like whole-grain bread,
oatmeal, beans, lentils, quinoa, and sweet potatoes (just to name
a few). Increase your fiber intake gradually if your current diet
is on the low end. Increasing your fiber intake too quickly can
cause adverse reactions, like constipation, diarrhea and bloating.
Aim for a minimum of 25 grams. 35 to 40 grams is a better number,
but remember, get to that number slowly.
Eat Low-Fat Protein
Low-fat protein is a must for a healthy diet for several reasons.
It controls hunger better than carbohydrates or fat. It can help
keep blood sugar levels stable when combined with carbs. Balancing
your sugar levels will help with your energy. Also, protein takes
more calories to digest, thus increasing your metabolism slightly.
Also, the fat burning hormone glucagon, the opposing hormone to
insulin, is produced and circulates when you feed yourself small
amounts of protein throughout the day. Manipulating your system
to produce more circulation of this hormone through your bloodstream
can increase fat loss.
Skip Your Cocktails and Latte
Eliminating just these two drinks from your diet can shave off at
least 250 calories a day from your diet. This simple change can
help you lose (or not gain) as much as 26 pounds a year. If you
have a weight loss goal in mind, you really want to skip these drinks.
They have zero nutritional value and are just a waste of calories.
All of these simple nutritional adjustments are not that hard and
may make your goal of eating a healthier diet attainable. Sometimes
if we break things down into little steps, as a whole, these steps
add up to major leaps. It takes determination and discipline to
achieve complete fitness and maintain a healthy lifestyle but if
you start with just a few small steps, then the change is gradual
and not so overwhelming.