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Small Changes for Big Results |
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New Years brings with it optimistic goals for improved health, wealth and happiness. If dieting is on your list of New Years Resolutions, follow these helpful tips to get you started with a BANG!
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BE REALISTIC - Don't set yourself up for failure by expecting an unrealistic amount of weight loss over a short period of time. Aim for a 2-3 pound weight loss per week. If your expectations are too lofty, you will be disappointed and may feel as though you have failed. A feeling of failure can lead to that old familiar cycle of feeling depressed and out of control-- "I will never meet my weight goal", followed by overeating and weight gain - "I might as well eat what I want, because I will never lose the weight I want." |
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CUT 100-150 CALORIES EVERY DAY-Small changes that eliminate only 100-150 calories per day can lead to a 10-15# weight loss in one year! Eliminate one of these from your daily diet and you will be on your way!
- 1 Tablespoon Margarine, Mayonnaise, or Cream Cheese
- 1 Tablespoon Regular Salad Dressing
- 2 Tablespoons Nuts
- 12 oz Regular Soda or Beer
- 6 oz Wine
- ½ Candy Bar or Energy Bar
- 3 Tablespoons Sugar
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SWITCH-DON'T ELIMINATE-Don't eliminate favorite tastes from your diet. Just change the type of product or the way it is prepared.
- Switch from Whole Milk to 1% Milk
- Switch from Mayonnaise to Mustard
- Switch from Butter or Margarine to Spray Margarine
- Switch from Ice Cream to Fat Free-Sugar Free Frozen Dessert
- Switch from Fries to Baked Chips or ½ Baked Potato
- Switch from Butter Popcorn to 94% Fat Free Popcorn
- Switch from Sitting to Walking 2000 more steps each day
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Article written January 2005
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Linda Farr, RD/LD
Nutrition Associates of San Antonio
4414 Centerview Drive, Suite 233
San Antonio, TX 78228
Phone: 210-735-2402 |
