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Small Weight Loss Tips = Big Difference

Posted Apr 16 2012 1:23pm
When I decided to eat healthier, I started with small dietary adjustments: I switched to oatmeal from a bottomless bowl of cereal, soda to more water and said no thank you to the bread basket at restaurants. It would have been unrealistic for me to completely change what and how I ate overnight; it would have only resulted in getting myself frustrated and reaching for a Snickers.

Diets in general are short-term, it's about slowly incorporating healthy changes into your everyday routine that reap long-term benefits. Small changes set you up for success, these slight dietary tweaks turn into habits and, boom, you're a Healthy Helen without realizing it. Go you!

One pound of fat is 3,500 calories, so all you need to do is subtract a few calories from your caloric intake every day. There's so magic pill or fancy drink, just make small and healthy choices. And look below, never say  Ughhhh I only lost one pound, again! That my dear is one pound and a huge accomplishment!

I just read a great article in Shape Magazine that provides some simple tips and everyday food swaps to get you started, you can do this!


Skip Bakery bagel with cream cheese
Swap Two pieces of whole-wheat toast with 2 tablespoons peanut butter

Savings per day 300 calories
Weight loss per year: 23 pounds
I used to eat a huge, vitamin-empty bowl of cereal every morning to only find myself starving by 10:30 am! Instead I mix a 1/2 cup of oats with either Greek yogurt or sliced almonds! or both! *Don't forget to eat breakfast!-- it revs your metabolism for the day!
Mid-Morning Snack
Skip Large glass of juice Swap Piece of fruit
Savings per day 90 calories Weight loss per year: 7 pounds
I carry an orange around almost any and everywhere! The time it takes to peel it equals the same time I'd be on my second glass of juice. A lot of juice is packed with sugar anyways so beware!


Skip Cup of sweetened yogurt Swap Plain low-fat or fat-free yogurt with 1/2 cup sliced fruit
Savings per day 100 calories Weight loss per year: 8 pounds
I love Greek yogurt, too! It packs a punch of protein and tastes heavenly! I recommend Stonyfield OIKOS and Chobani!

Mid-Afternoon Snack
Skip Tall mocha Swap Tall latte with 1 percent or skim milk
Savings per day 145 calories Weight loss per year: 11 pounds
Black coffee has little to no calories. Can't do it black?, opt for skim milk or sweeten with cinnamon or mocha powder!
Skip Large plate of pasta (2 1/2 cups) with 1/2 cup red sauce Swap 4-ounce skinless chicken breast with 1 cup pasta and 1/2 cup red sauce
Savings per day 240 calories Weight loss per year: 18 pounds
A good tip from Shape Magazine!: “If you're a carb queen who loves bagels, pretzels and pastas, you're probably lacking in the protein department. Lean meats such as chicken are satisfying and low-calorie, a good balance to carbohydrate intake.”

Skip 2 cups fat-free ice cream
Swap Two miniature (0.7-ounce) candy bars

Savings per day 200 calories
Weight loss per year: 15 pounds

I'll reach for a few blocks of dark chocolate (70% or higher) to munch on! It’s just enough to satisfy my sweet tooth plus it’s high in antioxidants!

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