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Wed, Feb. 26

Reaching your weight goals just got easier

Summer is fast approaching, and the warm-weather dress season is shifting into high gear. If you’re concerned about weight loss, don’t be. Losing weight may be easier than you think.

In fact, you don’t even have to “go on a diet.” It can be as simple as ordering your Quarter Pounder without cheese, or eating a regular taco instead of a super taco. You simply need to take a closer look at what and how much you eat, and then decide where you are willing to make adjustments.

For example, to lose one pound of fat each month, all you need to do is cut 100 calories a day from the foods you eat. That’s because a pound of body fat is equal to 3,500 calories. So, if you cut 100 calories a day for 31 days, you are reducing your food intake by 3,100 calories–or about one pound. While this may appear to be a slow approach, the good news is that it does not require any drastic dietary changes. Furthermore, there is a large body of evidence that suggests people who lose weight slowly are more likely to keep that weight off. Remember, in the long run it’s the small changes we make every single day that make a big difference!

Read on to discover 30 ways to easily cut 100 calories a day.

  1. Replace 1 cup of chocolate ice cream with two-thirds cup of non-fat or low-fat chocolate frozen yogurt.
  2. Order a sandwich on whole-wheat bread instead of a croissant.
  3. Dip your chips in one-half cup of salsa instead of one-half cup of guacamole.
  4. Use 1 Tablespoon of mayonnaise in your tuna salad instead of 2 Tablespoons.
  5. “Hold” the tartar sauce on your fish and, instead, add a squeeze of lemon.
  6. Use 1 cup of marinara sauce on your pasta instead of one-half cup of Alfredo sauce.
  7. Instead of one-half cup of peaches canned in heavy syrup, substitute one-half cup of peaches canned in water. Even better, eat a small whole fresh peach.
  8. Replace two fried-chicken drumsticks with two roasted drumsticks and a cup of veggies.
  9. Instead of topping your salad with 1 ounce of croutons, add one-half cup of chopped celery.
  10. Reduce the portion size of your steak to 3 ounces, which is approximately the size of a deck of playing cards.
  11. Reduce the peanut butter on a peanut butter sandwich from 2 Tablespoons to 1 Tablespoon.
  12. Pass on the second helping of mashed potatoes.
  13. Snack on papaya cubes with a squeeze of lime, instead of eating a bag of M&Ms.
  14. When dining in an Italian restaurant, eat a large breadstick instead of a slice of garlic bread.
  15. Rather than eat five chocolate chip cookies, savor and enjoy the taste of just two, chewing them more slowly.
  16. Replace 3 ounces of beef in a stir fry with 3 ounces of scallops or shrimp.
  17. Enjoy three grilled prawns with cocktail sauce, instead of eating three breaded and fried shrimp.
  18. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips that are fried.
  19. Order two slices of cheese pizza instead of two slices of pepperoni pizza.
  20. Split a breakfast Danish with a friend rather than eating the entire thing yourself.
  21. Replace 1 cup of fruit punch with 1 cup of sparkling water mixed with 2 Tablespoons of fruit juice concentrate.
  22. Snack on an orange and a banana instead of a Snickers candy bar.
  23. Try eating two poached eggs or hard-boiled eggs instead of two fried eggs.
  24. Replace 1 cup of whole milk with one-half cup non-fat milk instead.
  25. Eat 1 cup of unsweetened applesauce instead of 1 cup of sweetened applesauce.
  26. Steam your vegetables instead of sautéing them in 1 Tablespoon of butter or vegetable oil.
  27. Try substituting fruit-flavored sparkling water in place of 5 ounces of wine.
  28. Use one-half cup of dried fruit in place of nine caramels, as a quick snack.
  29. Use three slices of Light & Lean Canadian bacon instead of three slices of regular bacon.
  30. Instead of 3 Tablespoons of strawberry topping on your ice cream, use instead approximately five to eight fresh strawberries.

Learn more about Registered Dietitian Nutritionist/author Deralee Scanlon on her website:, watch her monthly segments on “The Morning Scramble,” and check out her new “Memory Health Class.”

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