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Easy Ways to Cut Calories
By Catherine Kruppa, MS, RD, LD
Eating just 10 calories extra every day
could contribute to one pound gained each year.
10 calories/day x 365 days = 3650 extra
calories a year
That's just 1 hard candy, 1 nibble of
a cookie, a sip of soda, or a thin smear of butter. Just one of
these ten additional calories every day could account for the average
one pound many Americans gain each year.
An extra 100 calories consumed each day
adds up to nearly a pound a month.
100 calories x 30 days = 3000 extra calories
a month
That extra pound each month could come
from eating just a third of a doughnut, 8 oz of beer, 8 oz of soda,
an extra tablespoon of salad dressing, 2/3 oz of chips, or just
10 French fries extra each day. Conversely, if you eat just 100
calories less each day, you can lose a pound a month or 10 pounds
a year with very little effort. Just a few small changes can have
a major impact upon your weight.
Decrease your food intake by 250 calories
per day and increase your exercise by 250 calories per day = 500
calories saved, over a week's time this equals 1 pound. Decrease
your food intake by 750 calories per day and increase your exercise
by 250 calories per day = 1000 calories saved, over a week's time
this equals 2 pounds.
Reduce 8-ounce meat portion to 4 ounce -- save 280 calories
Reduce salad dressing to 1 tablespoon (not 3 tablespoons) -- save
200 calories
Have a crunchy apple snack instead of ½ c. peanuts -- save 270 calories
Exercise:
Walk 36 minutes per day (2-1/2 miles per day) -- save 250 calories
TOTAL CALORIES SAVED= 1000! IN 7 DAYS LOSE 2 POUNDS!
Eat a lunch full of protein as well as carbohydrates. You will maintain
a level blood sugar and prevent sinking spells mid afternoon
- Salad with 3 oz of tuna, chicken or
other lean meat
- Cup of bean soup, Triscuits and a
low fat string cheese
- Sandwich with 3 oz of lean meat,
large apple
Read other articles by Catherine Kruppa
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