To lose one pound of body weight in a week, the individual must eat about 500 fewer calories than he or she burns day by day. Here are 18 ways to lose weight without going on a diet.
1. Instead of drinking orange juice at breakfast, eat 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. Use sugar substitute instead of sugar in your morning coffee or latte.
4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Reduce the cheese and save 100 more calories.
5. In place of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!
6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus 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. Eat each 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. Eat 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 rather than 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 instead of fettuccini with Alfredo sauce. You’ll save as a minimum 500 calories!
14. When you’re going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, pick tonic water or seltzer.
15. Restaurants are notorious for their huge serving sizes. Consume only half of your dinner and save the rest for lunch tomorrow. Or just share the meal with a friend.
16. Get moving. Walk to the store instead of driving. Walking is the best workout you can do to lose weight.
17. Get more walking time by replacing coffee breaks with exercise breaks. In addition employ 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 as well end up with a firmer, more toned body.
You don’t have to go on a severe diet to lose weight. Change to more rational 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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