Mitzi Dulan, RD
913.269.1889
home          blog          about mitzi          speaking          media          testimonials          energy store          resources          contact mitzi
 

Wednesday, July 1

10 Easy Ways to Lose 10 Pounds in a Year- Cut 100 Calories Per Day


On average, American adults gain a pound of unwanted weight per year. The main causes? Overeating, lack of physical activity and poor food choices. In reality, eating just 10 calories more than you burn every day will cause you to gain 1 pound per year. Ten calories is equivalent to just one potato chip!
This goes to show how the little choices we make can add up to have a big impact over time. Want to reverse the weight gain trend? Try any of these tips to save 100 calories per day. Want to lose a pound a week? Do five of these tricks per day.


1. Eat whole fruit rather than drinking juice. Not only will you save calories by eating whole fruit, you’ll fill up on all the fiber! Check out these calorie comparisons:
•Medium orange (60 calories) vs. 12 oz orange juice (160 calories)
•20 grapes (70 calories) vs. 8 oz grape juice (170 calories)
•Medium apple (70 calories) vs. 12 oz apple juice (170 calories)

2. Lighten up the condiments. Choosing light or fat-free versions of condiments such as mayonnaise, half-and-half, butter/margarine, sour cream, cheese, salad dressing and cream cheese is an easy way to cut 100 calories! You’ll also be reducing the percentage of calories from fat you’re consuming, which is healthier for your heart. To cut 100 calories you’ll need to:
•Swap 2 servings of regular condiments to light versions, or
•Swap 1 serving of regular condiments to fat-free versions

3. Substitute 1 cup of fresh vegetables for one 1-ounce bag of chips at lunch. Again, the extra fiber and water weight of the vegetables will help keep you fuller than will the chips. Try veggies such as carrots, celery, broccoli, sugar snap peas, purple cabbage strips, and bell peppers, which all taste great raw. You can even dip them in a little fat-free ranch, hummus or salsa and still save nearly 100 calories!

4. Choose organic low-fat versions of dairy products. If you’re not already, make the switch to organic low fat or fat-free dairy products like 1% organic milk, yogurt, Greek yogurt, cheese, and ice cream. You’ll cut out calories and artery-clogging saturated fat, but still get the same amount of calcium, vitamin D and protein.

5. Swap out the butter or oil in baked goods. Try substituting fat-free plain yogurt or unsweetened applesauce half the oil in dessert breads, muffins, and cakes. For advice from the chef, check out http://www.foodfit.com/cooking/askChef.asp?aeid=322.

6. Mind your meat. Try these tricks to lighten up your meat and save 100 calories or more:
•Remove skin from poultry
•Choose 96% lean ground beef instead of 80% lean ground beef (180 vs. 280 calories in 4 ounces)
•Grill, roast or bake instead of frying meat
•Remove all visible fat from steaks
•Choose Canadian bacon over regular bacon (50 vs. 150 calories per ounce)
•o flexitarian! Choose tempeh or beans instead of meat.

7. Lighten up your pizza. Any of these substitutions will save you close to 100 calories on a large slice of pizza:
•Choose vegetable toppings over pepperoni or sausage
•Pick thin crust over regular
•Ask for ½ the cheese

8. Choose non-creamy alternatives of soup, sauces and dressing
•Soup: Choose lighter broth-based soups like minestrone, French onion, and chicken noodle over denser cream-based choices like chowder and bisque
•Sauce: Choose tomato based pasta sauce like marinara over creamy sauce like Alfredo
•Dressing: Choose oil-based dressings like Italian and Asian sesame over creamy dressing like Bleu cheese, ranch, and thousand island. Order the dressing on the side and lightly dip your fork in it before each bite to save even more calories.

9. Order once, enjoy twice! Ask for a to-go box when dining out. It can be helpful to ask for a to-go box at the start of your meal and package the food you want to save before you start eating. Out of sight, out of mind!

10. Just one LESS bite... Just a few fewer bites of dense desserts will save you 100 calories or more. So offer to share with a friend!

Labels: , , ,

15 Comments:

Anonymous Meredith (Pursuing Balance) said...

These are great tips!

Thursday, July 09, 2009  
Blogger amanda said...

I just really appreciate you that you are doing good and impressive tips for the kids. Thanks for doing such...
healthy childrens recipes

Thursday, July 01, 2010  
Blogger Ajay Banag said...

medsheaven.net to help me lose weight fast, it works like a charm, I lost a lot of fat weight without doing any hardcore exercises!

Friday, April 08, 2011  
Blogger Harikesh Chauhan said...

This comment has been removed by the author.

Sunday, July 07, 2013  
Blogger Susan Martin said...

http://torisalvatore.wix.com/musclemaximizer#!testimonials/c1viv

Monday, August 05, 2013  
Blogger Harikesh Chauhan said...

This comment has been removed by the author.

Tuesday, September 03, 2013  
Blogger 5689 said...

zzzzz2018.8.3
canada goose jackets
ed hardy clothing
coach factory outlet
coach factory outlet
coach factory outlet
golden goose
ralph lauren outlet
prada shoes
saics running shoes
pandora charms outlet

Thursday, August 02, 2018  
Anonymous samgong said...

You have chosen an impossible idea and made it possible for the common person to see and believe. Keep up the good work, and I look forward to much more from your mind and hand.

Tuesday, January 05, 2021  
Anonymous game slot online terbaru said...

I’m bookmarking and will be tweeting this to my followers!

Friday, January 15, 2021  
Anonymous situs judi slot online terbaik said...

Ta very much for the update, extremely useful. Do you thoughts If I can I use an extract or two on my web page?

Thursday, January 21, 2021  
Anonymous tangkas said...

Do you now the different between a bad and a good post? I do now after reading yours. Most poeple post just to fill in there site but yours is good. Do you have a twitter account that i can follow?

Wednesday, January 27, 2021  
Anonymous download tangkasnet said...

This could be considered a time when you find yourself led to new inspiration, or permit all by yourself to sink into religious confusion!

Monday, February 01, 2021  
Anonymous agen slot online indonesia said...

I’d definitely give money for this fantastic webpage!

Saturday, February 06, 2021  
Anonymous buy expired domains said...

I am glad to be one of the visitants on this great website (:, thanks for putting up. buy expired domains

Thursday, February 18, 2021  
Anonymous Men's skin care said...

Cool article it's really.

Friday, February 26, 2021  

Post a Comment

Subscribe to Post Comments [Atom]

<< Home

home     |     blog     |     about mitzi     |     speaking     |     media     |     testimonials     |     energy store     |     contact mitzi
Copyright © 1999-2007 Mitzi Dulan. All Rights Reserved. Website Design by LM Designing