10 Easy Ways to Cut Calories, Lose Weight Quickly with NO DIETING! 1.Eat Breakfast - The most important meal of the day, or didn’t your mother tell you that? A 400 calorie breakfast will jumpstart your metabolism and help you regulate your metabolism throughout the day. 2.Stop Consuming Liquid Calories - Soda’s (pop), juices, nutrition or sport waters, supercharged coffees (sugar and cream) can add anywhere from 140 calories for a regular soda to 500 calories for a Frappucino. Try flavored bubbly waters (Crystal Geyser) if you need some flavor or just plain water is always nice. 3.Decrease The Amount Of Starch In Your Diet - Have at least ½ your normal portion of rice potatoes, pasta, cereals, and bread. When you have starchy carbs try to make them whole grain. A whole grain should have 3-5 grams of fiber when you look at the label. 4.Cut Down On Calories Outside Of Meals - Unless you are hungry and its time for a snack(at ;east 2food groups) , NO EXTRA EATING!!! If you're eating out of boredom or stress, find another way to solve those problems, food is never the answer. 5.Cut Down On Calories Inside Of Meals - Decrease your portion of all foods and especially remember that almost everything that can be categorized as a fat in the food pyramid has 100 calories per tablespoon!!! That’s butter, mayo, salad dressing, sour cream, etc. Even fats that are good for you have 100 calories per TBSP like olive oil. 6.Pack A Lunch And Eat Dinner At Home - People who eat out can eat 32% more calories than people who eat at home. 7.Eat One Plate Of Food At Meals - If you’re hungry after waiting 20 minutes have more protein. 8.Decrease Use Of Artificial Sweeteners - They encourage your sweet tooth and make you want more “sweet”. 9.Keep Snacks To 200 Calories - Good Snacks are 1 handful of nuts and a fruit, 1 cheese stick and 7 or so whole grain crackers, 1 low fat yogurt. 10.Walk 20-40 Minutes Per Day, Whatever You Have Time For - Make it easy. Put on your walking shoes and walk for 10-20 minutes, then turn around and walk back. EASY! More is better! Make sure you allow yourself your favorite foods. Either build them into your food plan in a smart way or just let it be OK to have a small piece of (add your favorite food here) every once in a while, don’t make it too often though.
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Nutrition and exercise advice is written by Marcia Cote, Registered Dietician and private practice nutritionist. Marcia received degrees in Exercise Physiology and Nutrition and Dietetics from the University of Illinois (Urbana) and University of California (Davis) respectively. She currently works with clients with eating disorders and other nutrition issues in San Rafael, CA. Email requests for topics on nutrition and fitness to:
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Online and phone nutrition appointments available. Please email to inquire. Advice in this newsletter is general advice and does not always apply to individuals who have specific nutrition needs. If you have a special medical condition, please consult your physician and a registered dietician in your area.  For more information about the Food Group Pyramid click on the graphic above. |
Basic Food Rules: 1. Eat when your hungry and stop when your full! 2. Don’t eat when you’re not hungry, find something else to do. 3. When you’re hungry, eat REAL food first! What is real food? Any food that you might find inside the food guide pyramid (hint: donuts, Twinkies, starburst are no inside the FGP). 4. Eat 400 to 500 calories at each meal. It sounds like a lot but it will keep you from eating between meals and you’ll total less than 1500 calories per day in meals. Notice that prepackaged diet meals usually have less than 350 calories in them, setting you up to eat more between meals. You wondered why you were still hungry. 5. Eat a snack between the two meals that have the longest amount of time between them (usually lunch and dinner). 6. Always eat 2-3 food groups together. Eating only from one food group for a meal or snack doesn’t make up a meal or a snack. For example, bread and meat by themselves don’t make a meal or a snack, the bread lacks protein and the meal lacks carbohydrate, but together they make a sandwich that will sustain you for hours. If you're trying to eat less carb have 1 portion per meal or snack. Check the food label, one portion of carb equals 15 grams. 7. Try to eat lots of fruit and vegetables. That’s where many of your nutrients come from. Meat and potatoes give you the sustenance, but you need your vitamins and minerals. They keep your immune system and all of your other systems healthy. Two fruits and as many vegetables as you can muster will do the job. If you don’t like them cooked, eat them raw. Serve them to the kids raw too, you’ll be surprised how much more they’ll eat when its raw. |
