Anyone who’s ever tried to lose weight knows it takes work. But it may not require as much as you think. Throwing everything at the problem might, in fact, be exactly why you fail at the latest plan you’ve
sworn you’ll stick to. “You have to start small,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. “People tend to launch on a weight-loss program and try to change
everything in their lives all at once.”
Therein lies the problem, experts say. Such drastic attempts rarely ever work. The simple solution? Make incremental adjustments to your eating and exercise habits that can shave calories here and
there for maximum impact.
For example, consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year, says Wyatt, who co-authored a study in the journal Science on
battling obesity. To lose weight, you have to go a step further, she says, downsizing by 500 calories a day. But you don’t have to slash them all from your plate. “You can eat 250 calories less and then
burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” Wyatt says. You won’t see dramatic changes immediately, but small tweaks like these can, and will,
pay off over time.
Counting calories can be tedious and time-consuming. A less demanding approach is to find low-calorie substitutes for foods you eat every day.
If you do the math you’ll see simple changes in daily habits add up to significant reductions in the number of calories you consume.
“Eating 100 [fewer] calories each day can help you lose 10 pounds in a year,”
“It can be done by making small changes in what you eat.”
The trick is to eliminate something you typically consume on a daily basis. By taking that approach, it’s easy to remember. You’re basically forming a new routine, replacing a high-calorie habit with one
that is lower in calories.
The following scenarios demonstrate the impact of small changes. Make just a couple of these adjustments and you can easily cut 100 to 200—or more—calories a day.
Breakfast
Instead of two pieces of wheat toast with margarine, have 1 piece of toast. Instead of regular fruit-flavored yogurt switch to light or fat-free yogurt.
Coffee break
Switch from whole milk to non-fat milk in your latte. Replace the apple Danish with an oat bran bagel.
Lunch
Put 1 tablespoon of light mayonnaise on your sandwich instead of 1 tablespoon of regular mayonnaise, and make it turkey instead of salami. Replace cream-based soups with broth-based soups.
Afternoon snack
Replace a small bag of chips with a cup or two of light popcorn. Replace an ice cream sandwich with a low-cal frozen fudge bar.
Cocktail hour
Have two light beers rather than two regular beers. Drink a glass of wine instead of a margarita.
Dinner
Have a green salad with light dressing instead of a baked potato with butter or sour cream. Choose a “light” frozen entrée rather than regular.
Change your eating style
Avoiding specific foods will drop calories from your diet. But so can changing your style of eating.
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