These sensible calorie-blasting diet strategies from Fitbie.com can help anyone lose weight and burn more fat all day long.
For breakfast, consider egg whites rather than whole eggs. An egg white has only about 17 calories, while a whole large egg yields 70. Both the whites and yolks provide nutritional value, but the yolk contains a significant amount of cholesterol. If you aren't up to switching to egg whites only, consider limiting to 1 yolk per day and the rest whites. Findings reveal that egg eaters consume about 300 fewer calories per day, adding up to a loss of three pounds per month. If eggs in the morning don't appeal to you, you can work them into other times of the day.
Swap fruit juices for fresh fruit. Average calorie counts for half-cup servings of various fruits: Apples are about 35 calories, cantaloupe 27, honeydew melon 30, cherries 46. Fresh fruit provides necessary fiber to keep you feeling fuller longer.
Switch from pork sausage or bacon to turkey sausage or turkey bacon to cut calories. Note: Read nutritional labels and look for the leanest cuts, as brands vary with regard to calories, sodium and cholesterol content.
Substitute a bagel for an English muffin to slash as many as 220 calories.
Be smart with cereal. A cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.
During your lunch break, take a walk even if you don't have a lot of time to spare. On average, walking only one mile per weekday will burn 500 extra calories weekly. Use weekends for longer walks.
Up for walking more miles? Try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles and you'll automatically burn 500 calories a day without even hitting the gym.
Use mustard instead of mayo, request no cheese on salads, sandwiches, etc., and substitute fat-free items over the full-fat version. Trade a side of traditional potato salad for sliced tomatoes, cucumbers and onions tossed with fat-free Italian dressing to cut another 250 calories.
Most fast-food restaurants now offer options for those trying to watch their weight and improve health. Opt for a salad instead of fries to save another 300 calories, and go from grilled rather than fried chicken or fish.
Slow down! It takes 20 to 30 minutes for your body to register that you are full, so try to take your time when eating that next meal. Slowing down when you eat helps reduce stress and allows you to enjoy your food to a greater degree, and studies show those who chew at least 20 times before swallowing consume up to 70 calories less per meal. Eating more slowly allows you to get to the point where you recognize the feeling of being satiated on fewer calories than when you eat too quickly.
At dinnertime, downsize plates and glasses. Research shows that the smaller the dinner plate, the smaller the meal, and the same applies for drinking glasses. Going from a 12-inch plate to a 9-inch plate can save hundreds of calories per meal, without feeling deprived.
Wait to have seconds. The 20- to 30-minute rule still applies to help ward off wanting a second helping. Even if you end up going for seconds anyway, you're more likely to help yourself to a smaller helping because hunger won't be driving your appetite.
Dining out? Leave something on your plate. Leaving a quarter of the meal on your plate can save up to 500 calories. Leaving a few bites of any potato or noodle dish cuts up to 100 calories alone
Skip the bread basket, and if you're at a Mexican restaurant, forgo the tortilla chips. They can equal more calories than your entire meal. If at home, try baked tortilla chips or whole-wheat pita wedges with low-fat or fat-free refried beans and chunky salsa..
Before you head to a chain restaurant, check out the nutrition information on its website. Diners who see nutrition information before selecting their meals typically choose healthier options with fewer calories.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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