One of the special wellness features in last month’s magazine offered ten easy ways to lose ten pounds (OK, ten “not-so-hard” ways to lose ten pounds). Although some people may need to go on a stricter weight loss program for health reasons, most people can be successful with a more moderate program.
Losing weight in small increments is an easier way to achieve a healthy weight. Keep in mind it won’t happen overnight, and you will need to retrain your eating habits. However, people find such a plan easier to stick with than methods that require major lifestyle changes. Simply eliminating 500 calories a day (equivalent to a movie theater-size large soda) will help you lose up to one pound a week. The more calories you eliminate, the more pounds lost. Add in a little light exercise and you are well on your way to a healthier lifestyle.
One easy way to save calories is by monitoring your food selections. What may seem like a healthy food choice may actually be full of calories, salt, and trans fats. For instance, spinach and artichokes are healthy foods. However, if you order the spinach/artichoke dip at a certain popular restaurant, you are actually eating 1610 calories—all due to the cream, cheese, and butter used in dip. And that’s just the appetizer! In general, use caution when ordering appetizers, as most are full of fats, salt, and other items that, while making them appetizing, also make them very fattening. Better choices are shrimp cocktails or raw vegetable platters with a low-fat dip. These foods stimulate your appetite without dramatically increasing your calories count. Or, if you really want one of the more fattening appetizers, make it your main course and add a salad to complete the meal.
Nutritionists recommend grilled chicken salad as a healthy meal choice, as it combines lean protein and vegetables. However, stay away from “bready” additions like Chinese noodles or croutons. Try using olive oil and vinegar as a dressing, and add an ounce of nuts (about 13) to satisfy your need for crunchy foods. Almonds are perfect—full of the good kind of fat and the lowest in calories among nuts.
Be careful when ordering hamburgers or cheeseburgers at popular fast-food restaurants, as the calorie and fat count can vary drastically from restaurant to restaurant. That doesn’t mean you can’t have a good, juicy hamburger from time to time; just eliminate some of the condiments (especially mayonnaise) to reduce the calorie count. And remember that a regular-size burger often has less fat and calories than that extra crispy chicken sandwich (“crispy” usually meaning breaded and deep-fried). And how about pizza? Enjoy it now and then, but try to stick with a personal pan pizza. And avoid the deep dish type that can add close to 1,000 calories.
Now about drinks—research is showing that artificial sweeteners can actually cause weight gain. The reason is that artificial sweeteners are usually from 200 to 600 times sweeter than sugar and can cause cravings for additional sweets. An alternative is to order an unsweetened iced tea and use just a packet or two of real sugar if you desire sweetness. That equates to 32 calories, which can add up if you do it several times a day, but is considerably lower in calories than a regular drink that contains high fructose corn syrup.
The major key to healthy eating is to avoid fats, salt, and simple carbs. If you are eating out, ask if the restaurant has a nutritional guide, or check their website, as most now have a complete nutritional guide posted on their site. Bottom line, pick and choose wisely to enjoy life and lose weight!
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Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.
