Think of it as a 100 calories at a time!

Its getting close to wearing those summer time clothing items that just might reveal any winter/spring hibernating pounds that weve been storing these last few months. I was flipping around the internet trying to find the perfect topic for today and came across an article entitled 78 Ways to Cut 100 Calories by Kate Grip Denon, from Womens Health Magazine. We also find ourselves in the middle of our Spring Back from Spring Break challenge, and one of the things that the challenge includes is to try to reduce your caloric intake by 300 calories every day. So the article was appropriate for two reasons this week. Here are some of the tips it suggested.

Breakfast. Ditch the Pop-Tart for a slice of high-fiber toast with jam. Split the bagel with someone. Enjoy your two cups of coffee (black) or a single espresso instead of latte. Swap O.J. for a real orange. Trade sausage for turkey. Eat your granola from a 4-oz mug instead of an 8-oz bowl. Hold the butter. Scramble 4 egg whites instead of 2 whole eggs. Substitute non-fat cream cheese for regular.

Dessert. Dont eat the crusts of baked goods, they absorb the butter and grease. Sorbet instead of ice cream. Fudgsicle instead of chocolate ice cream. Limit the frosting on cake. Pass on the ala mode and enjoy elnatural. Can the cone and eat from the bowl. Top your dessert with fresh fruit instead of chocolate syrup. Consider the need for dessert every night.

Lunch. Leave the cheese out of your sandwich. Use mustard rather than mayo. Pass on the croutons. Choose cheese pizza slice over a meat lovers slice. Choose a whole-wheat pita instead of multigrain bread. Try a turkey burger instead of beef. Avoid the creamy soups and choose the non-creamy option. Eat corn tortillas instead of flour. Blot off the grease with a napkin on those pizza slices. Ask for salad dressing on the side and use sparingly.

In the kitchen. Substitute nonfat Greek yogurt for sour cream. Use chicken broth instead of oil to saut meat. Start using ground turkey with your ground beef recipes (even half-and-half). Use broth instead of butter or oil in packaged foods that you are preparing. Swap low-fat for whole-milk everything. Enjoy tunas packed in water not oil. Replace oil and butter in cakes with applesauce. Quit snacking while you cook.

At happy hour. Nurse a single glass of wine instead of downing two beers. Ask for your rum and cokes in a high ball glass. Put hot sauce on your wings and avoid blue cheese dressings. Make it on the rocks, less sugar and syrups than in frozen drink mixes. Daiquiri, not pina-colada. Drink a glass of water between drinks. Dip nachos in salsa rather than guacamole. Drink from a champagne flute instead of an oversize goblet.

At the drive-thru. Dont super-size anything. Better choice, Wendys value fries over their stuffed baked potato. Choose those items that are grilled. McDonalds cheeseburger instead of Quarter-pounder with cheese. Choose the non-creamy soup. Make your latte a skinny instead of a regular. Skip the extra BBQ and ketchup packets and eat burger and fries plain. Better choice, McDonalds ice-cream cone instead of Dairy Queens. Better choice, Taco Bells regular taco instead of a Ranchero Chicken Soft Taco.

On your snack break. Drink sparkling water instead of soda. Move your stash of candy at least 6 feet away from your desk. Drain heavy syrup from cans of fruit and rinse with fresh water. Fresh grapes instead of raisins. Pretzels instead of potato chips. Low fat/calorie smart popcorn instead of Movie theatre butter flavored. Crunch on carrots instead of chips.

Dinner. Request for baked instead of fried. Skip the crunchy noodles/crackers with your soups. Choose marinara instead of alfredo sauce. Choose a baked potato (butter only) instead of mashed for your side. Dip dinner rolls and bread in marinara sauce instead of olive oil. Avoid any thing breaded. Dont go out to eat starving. Drink that glass of water that you get served with your meal.

If you reduce your calories and increase your exercise, you will lose weight! Hopefully these tips show you how simple dropping 100 calories can be!

 

Deborah Holmes

May 5, 2009