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To lose one pound of body weight in a week, the individual must eat about 500 fewer calories than he or she burns each day. Here are 18 ways to lose weight without going on a diet.
1. Instead of drinking orange juice at breakfast, consume a whole orange. You’ll save approximately 45 calories.
2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace usual bacon with Canadian bacon to save even more calories.
3. Switch from whole milk to nonfat or lowfat milk. Make use of sugar substitute rather than sugar in your morning coffee or latte.
4. At lunch, use mustard rather than mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.
5. In place of a Big Mac and great fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!
6. Don’t consume potato chips at snack time. Have an apple instead for less calories as well as the added benefit of more fiber.
7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.
8. Consume every two to three hours with smaller portions. Don’t omit breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overdo.
9. Consume more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.
10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.
11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.
12. In place of Caesar salad, substitute a dinner sald with nonfat salad dressing.
13. Do you love pasta? Have spaghetti with marinara sauce rather than fettuccini with Alfredo sauce. You’ll save as a minimum 500 calories!
14. When you’re going out with friends, watch your alcohol intake. Rather than using Coke or Seven-Up with your drinks, opt tonic water or seltzer.
15. Restaurants are notorious for their giant serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or only share the meal with a friend.
16. Get moving. Walk to the store rather than driving. Walking is the best exercise you can do to lose weight.
17. Get more walking time by replacing coffee breaks with exercise breaks. In addition make use of half of your lunch break to take a brisk walk with a co-worker.
18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You’ll also end up with a firmer, more toned body.
You don’t have to go on a severe diet to lose weight. Change to more wise eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.
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