Small changes, big results
According to the results in a recent study published in the journal The Lancet Diabetes and Endocrinology, cutting 300 calories a day can have major health benefits. Those who reduced their calorie intake by this amount and maintained it for 2 years experienced significant improvements in their cholesterol, blood pressure, blood sugar levels and overall metabolic health.
Slashing 300 calories may be easier than you think, and often times very small reductions across multiple areas will create significant results without sacrificing quality of your life.
How can you get started? Here are my suggestions:
1. Switch to unsweetened black coffee or tea.
Tall latte in Starbucks - 150 calories
2 oz of cream with black coffee - 120 calories
2 oz whole milk with black coffee - 40 calories
1 tsp of sugar adds 16 calories
Black coffee - 0 calories
Savings: 40-150 calories per serving
2. Use half of the salad dressing.
Savings: 60-120 calories per tablespoon
3. Spray not pour.
When you roast your veggies, dress salads, pastas, cook anything on the pan if you use sprays instead of free pours you can save a significant amount of calories.
Savings: 120 calories for each tablespoon
4. Reduce your alcohol intake by 25%.
Let's assume you cut down from 2 (5 oz) glasses of red wine per night to 1.5 (5 oz) glass.
Savings: 60 calories
5. Eat pretzels instead of chips.
1 oz Pretzel Crisps - 110 calories
1 oz Cape Cod Kettle Cooked Potato Chips - 150 calories
Savings: 40 calories
6. Use guacamole instead of butter on sandwiches
1 tbsp butter - 103 calories
1 tbs guacamole - 23 calories
Savings - 80 calories
7. Switch one of your IPA beers to a light beer
Sam Adams Indian Pale Ale 5.5% ABV, 12 oz - 180 calories
Budweiser Select 55, 2.4% ABV, 12 oz (my husbands choice in light beers) - 55 calories
Savings: 115 calories
8. Swap 1 oz of your cheese for 1 cup of cucumbers
1 oz cheese - 120 calories
1 cup cucumbers - 15 calories
Savings - 105 calories
9. On non-workout days have 1 slice of toast with breakfast instead of 2
Savings: 80-120 calories depending on the bread
10. Steam your vegetables in chicken broth instead of roasting
2 cups of raw broccoli (60 cal) steamed in 1 cup of chicken broth (15 cal): 75 calories
2 cups of raw broccoli (60 cal) roasted in 2 tbs olive oil (240 cal): 300 calories
Savings: 225 calories
Note: finish your steamed veggies with a drizzle of freshly squeezed lemon juice or spray of extra virgin olive oil.
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