The return of nutritionist favorite Kelly Hamlin: You can achieve your weight loss goals using some simple math
If you are looking to drop a few pounds, it could be as easy as following some simple math. Keep in mind that a pound equals 3,500 calories (kcals), so if you consume an extra 3,500 kcals per week you’ll gain a pound.
Conversely, if you either burn off 3,500 kcals or consume 3,500 fewer kcals, you will lose a pound.
You will have a comparable one pound weight loss if you burn 1,750 more kcals and consume 1,750 less.
Journaling what you eat in a week’s time can help you determine where you need to cut the addtional calories to achieve that amount of weight loss.
Think about it this way… you can lose a half-pound a week simply by cutting 250 kcals per day from your diet. Here are some tips for you to consider:1. Choose fresh fruit instead of juice. An orange has 60 calories vs. a cup of orange juice that contains 110. Calories saved: 50. 2. Drink skim milk instead of whole and you can save 60 calories per cup. If you are used to drinking higher fat milk, work your way down gradually. 3 cups of whole per day = 450 kcals while 3 cups of skim = 270 kcals. Calories saved: 280. 3. Use artificial sweetener instead of sugar on grapefruit. Calories saved per teaspoon: 15. 4. Instead of 1 1/2 cups of plain oatmeal, try 3/4 cup, and add 2 tablespoons of low-fat granola with raisins or other fresh fruit, sprinkled with cinnamon. Calories saved: 65. 5. Substitute an 8-ounce lowfat yogurt for classic or custardstyle yogurt. Calories saved: 100. 6. Trade 2 French toast sticks for 1 whole-grain waffle. Calories saved: 70. 7. Top pancakes or waffles with 1 cup of sliced fruit instead of 2 tablespoons of maple syrup. Calories saved: 50. 8. Substitute 2 low-fat turkey sausage links for 2 regular sausage links. Calories saved: 100. 9. Use egg whites rather than whole eggs in an omelet. Calories saved: 55 per egg yolk. 10. Swap a 4-inch plain bagel for a 3-inch. Calories saved: 100. 11. If you must have something sweet, choose a cookie over a donut. A 3-inch peanut butter cookie is an okay choice; oatmeal is even better. Calories saved: 50-75. 12. Spread a spoonful of All- Fruit on your toast rather than butter. Calories saved: 60. 13. Cut 1/4 cup from your usual portion of rice, pasta, or noodles. Calories saved: 50. 14. Choose broth-based Minestrone soup over creambased broccoli-cheddar. Calories saved: 60. 15. Choose 2 corn tortillas instead of 1 flour tortilla for a wrap. Calories saved: 75. 16. Try “light” dressing on a salad instead of 2 tablespoons of full-fat. Calories saved: 70. 17. Make a sandwich with a small, whole-wheat pita rather than on 2 slices of whole grain bread. Calories saved: 85. 18. Substitute 2 tablespoons of light mayonnaise for 2 tablespoons of regular. Calories saved: 100. 19. When sauteeing, replace butter or oil with cooking spray. Two quick spritzes of butter-flavored spray has about 5 calories, compared to 85 in 2 teaspoons of oil. Calories saved: 80. 20. Try vegetable lasagna instead of traditional meat lasagna. Or try tofu. Calories saved: 50 per serving. 21. If you must have French fries, have 4 ounces of steak fries (they absorb less oil) instead of shoestring fries. Calories saved: 50. 22. Eat canned fruit packed in natural fruit juice instead of heavy syrup. Calories saved: 60. 23. Have a Fudgsicle instead of a small cup of Fudge Swirl ice cream. Calories saved: 60. 24. Lighten your coffee with evaporated nonfat milk instead of 2 tablespoons of French vanilla, nondairy creamer. Calories saved: 55. 25. Drink a 12-ounce diet soda instead of regular. Calories saved: over 100. 26. Instead of fruit juice, have a V-8. Calories saved: 60. 27. Choose light beer over dark beer. Calories saved: 50. 28. Select an appetizer as your main entrée. Calories saved: usually more than 100. 29. Pass on the breadsticks and garlic bread. Calories saved: 100–140. 30. Choose a grilled chicken sandwich over one that’s breaded and fried. Calories saved: 80–100. So these are just a few tips to help you save on those calories.
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On a personal note, on behalf of my family, I would like to thank everyone for the kind words, prayers and cards in memory of my Mother, Patricia O’Hern. Her loss has left a huge void in our lives and everyone’s kindness has meant so much.
Thank you.
