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By Melissa Neiman
eDiets Contributor
Losing weight can be a struggle, but it may help to know that you don’t have to approach weight loss with an all-or-nothing mentality. By making the following simple switches, you can slim down and improve your overall health with surprisingly little effort.
Think Before You Drink
Limiting the calories you drink is one of the quickest ways to reduce your daily caloric intake, according to Pamela Ofstein, eDiets director of nutrition services.
“Many of us add hundreds of calories a day to our meal plan without really thinking about it… a can of soda, fruit beverage or flavored coffee. If you substitute water or a non-calorie beverage for one or two calorie beverages per day, you can cut down about 150-250+ calories. That adds up to about 1/2 pound of weight loss per week,” she says.
Another simple switch that may help you shed pounds? Replace 150-calorie whole milk with skim milk, which contains just 90 calories per 8-ounce glass.
“They both will provide you with the nutrients you need — calcium, protein, vitamin D, etc. — but with skim or low fat milk, you cut the fat and calories way down,” says Pam.
Choose Leaner Cuts of Meat
Kick your prime rib to the curb and instead opt for leaner cuts of meat such as round, chuck, loin and sirloin. Packages marked “lean” or “extra lean” are always a safe bet.
If you’re feeling a little adventurous, why not try buffalo meat? It’s lauded by the American Heart Association for its low cholesterol, sodium, saturated fat and total fat content.
“By choosing lean meats, you not only cut down on calories, but overall fat intake. Lean meat in comparison to fatty cuts of beef is generally lower in total fat, specifically saturated fat — which we want to limit to keep our hearts healthy,” says Pam.
Forget About Frying
Frying is one of the least healthful methods of food preparation. If you’re trying to lose weight, grilling and baking are much better alternatives.
“Besides the fact that grilling and baking are less messy than frying, they are much healthier for you. Frying adds extra fat and calories (oil) that you can avoid by grilling or baking,” says Pam.
According to Pam, there’s no need to use extra oil for flavor when grilling or baking.
“Simply use a variety of spices and herbs/low calorie dressings as marinades to dress up any protein, vegetable or food,” she says.
Replace “Whites” with Whole Grains
Contrary to popular belief, you can eat your favorite foods, such as bread and pasta, and still lose weight. You just have to practice portion control and eat them in their healthiest form, which means replacing “whites” with whole grains.
Whole grains “are much healthier because they contain more vitamins and minerals, plus the fiber us dietitians love for you to eat,” Pam says.
But all whole grains aren’t created equal.
“This is where your label reading comes into play,” says Pam.“Look for products that contain 1005 whole wheat, whole grain, cracked or crushed wheat; limit white flour and multi-grain,” she says.
Toss Your Takeout Menus
When you dine out or bring in food, you never really know what you’re getting. That’s why Pam is a big proponent of healthy home-cooking.
“Simply put, when you prepare it yourself you know exactly what is going in it. It allows you to create a meal that can be calorie controlled and include healthy, whole foods as part of the recipe,” she says.
“If you prepare your meals, especially for lunches (work) or the week, it helps you stick to your meal plan and avoid overeating or higher calorie meals,” adds Pam.
Don’t Just Sit There
“Sneaking in a little exercise during our day requires a little creativity and a lot of daily awareness, but every bit helps and can make a difference,” says Raphael Calzadilla, eDiets chief fitness pro. That’s why he recommends performing isometric exercises at every opportunity.
“Flex those muscles whenever you’re sitting in your car, standing at the bus stop or walking to the boss’ office. For example, while stuck in traffic, tighten your abdominals and hold for 60 seconds, but remember to keep breathing through your nose.”
Get Off the Couch
Mindless snacking in front of the TV is a common contributor to weight gain. Instead, use your TV time to help boost your weight loss.
Pay attention to your favorite sitcom or drama, but exercise during commercials, Raphael suggests.
“For example, during the commercial perform only ab crunches. Then, when the next commercial comes on, perform modified pushups. During the next commercial, lightly jog in place,” he says.
A Few More Simple Swaps for Weight Loss
1. Replace calorie-laden cookies and cake with your favorite fruit — it’s nature’s candy!
2. Whether at the office or running errands, avoid the elevator/escalator and instead, hit the staircase.
3. Don’t stalk people as they return to their cars. Instead, park in the back of the lot and sneak in a few extra steps.
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