Health experts tell us that successful weight loss comes from taking small steps, rather than making drastic changes in our diets. People who take small steps, like cutting out 100 calories each day, will lose weight slowly (about ¾-1 pound per month) but find it easier to keep weight off in the long run. Try some of my favorite ways to cut 100 calories from your diet:
1. Choose diet soda rather than regular, or better yet choose flavored sparkling water
2. Have a whole apple rather than a 12 oz. bottle of apple juice
3. Split a dessert with a friend
4. Switch to fat free milk from regular in your coffee or tea
5. Leave the cheese off your burger-add lettuce, tomato and onion instead
6. Order your sandwich on whole wheat bread rather than a croissant
7. Use 1 tablespoon of mayo and a little lemon juice in your tuna salad rather than 2 tablespoons of mayo
8. Top your pasta with 1 cup of marinara sauce instead of alfredo sauce
9. Cut back the “tasting” while you are cooking: The following “tastes” each have 100 calories-2 tablespoons chocolate chip cookie dough, 3 tablespoons of chocolate pudding, 4 tablespoons beef stroganoff
10. Reduce the size of your steak from 4 ½ ounces to 3 ounces (about the size of a deck of cards)
What are your tricks?
- Deanne Brandstetter, M.B.A., R.D., C.D.N.
VP Nutrition & Wellness, Compass Group North America
