much effort at all.
Here they are — which ones do you like? Which have you tried? Which really work for you????
Make a trade. Swap:
· Bagel for an English muffin to slash 220 calories
· A glass of whole milk for skim to save 70 calories
· Three-egg omelet for one egg and two egg whites
· Pork sausage for turkey sausage to cut about 125 calories each
· Measuring out one serving can save you up to 200 calories
· A cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120
Move on your lunch hour
Walk during your lunch for five days and burn 500 extra calories
Try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym
Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories
Opt for a salad instead of fries (*but don’t douse it with dressing) to save another 300 calories for a total of 500 saved
Chew your food
Slow down when you eat!
Women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime (*this is harder to do than you might thing–but TRY)!’
It takes 20 to 30 minutes for your body to register that you are full – Eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in
Downsize your plates
Use smaller plates (*this really works!) Going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived
Wait to have seconds.
Wait 20 to 30 minutes to have a second helping – If you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite
Slim your sides
Try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa
Trade a side of traditional potato salad for sliced tomatoes, cucumbers, and onions tossed with fat-free Italian dressing to cut 258 calories
Make over your sweets – Save up to 400 calories by making grilled fruit kebabs: Slice one peach and one small banana into quarters, thread four pieces fruit each onto two skewers, and brush with one tbsp honey each. Grill each side for about 4 minutes, or until flesh is tender but still firm. Sprinkle on cinnamon. Or, if you want to have your cake, cut a thin slice of pound cake, layer on berries and top with light whipped cream for a decadent-tasting dessert for less than 150 calories
Skip the oil
Replace oil with applesauce when baking, make the switch and save 160 calories
Top your treat with a dollop of light whipped cream instead of premium vanilla ice cream to save another 220 calories
Leave something on your plate – Leaving a quarter of the meal on your plate can save up to 500 calories. Leaving a few bites of any potato or noodle dish cuts up to 100 calories alone
Skip the bread basket, to keep from breaking your calorie bank. Or, if you’re at a Mexican restaurant, forgo the tortilla chips—they can equal more calories than your entire meal
Know before you go
Before you head to a chain restaurant, check out the nutrition information on its web site – diners who saw nutrition information before selecting their meals ate an average of 52 fewer calories
Instead of having Chili’s Steak and Portobello Fajitas for 1130 calories, you can choose Chili’s Classic Chicken Fajitas for just 360 calories—a savings of almost 800!
At the Office
Take a stand. – You can burn up to an extra 500 calories a day by standing rather than sitting
Try standing to make a phone call or read a report
Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories
Have a ball
Trading your desk chair for a stability ball helps you burn extra calories because you’re forced to use your core muscles to stay stable (*ask your boss if this is ok before you lug that ball to work) – You could burn up to 350 extra calories over an eight-hour workday while helping to tone your stomach and boost circulation.
Swapping water for soda can save you about 300 hundred calories a day if you drink two cans
Drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories
To make water more appealing, try adding sliced cucumbers, or low-calorie flavor packets that offer fizz and a shot of vitamins.
Don’t eat and watch – People who snack in front of the television consume an average of 288 extra calories a day because they’re eating mindlessly. If you realy want to snack, turn off the TV, serve yourself on a dish, and really pay attention to what you’re putting in your mouth to slash calories
Try commercial cardio
Doing some kind of cardio, such as jumping rope or jogging in place, burns about 10 calories a minute
If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows
Adding “commercial cardio” and nixing mindless snacking cuts more than 500 calories
On a Saturday
Sleep in – People who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin
Each extra hour of sleep could save you 100 calories
Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories – Wear extra layers and switch the hands you use to sweat even more
Get foot loose
Go out with your friend and move to some live music, or just blast your favorite tunes and dance around your house. Rocking out like this for an hour torches 445 calories—and you’ll be having fun so it won’t feel like exercise
Go for a ride
One hour of biking at an easy pace blasts 272 calories—pedal just twice a week, and that’s more than 6 pounds dropped in a year
Run some errands
Spend an afternoon food shopping and unloading groceries to burn close to 500 calories. Cook dinner to burn 136 more
During Your Workout
Switch it up – You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace
You can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover
Start with a 5-minute warm up, repeat these 30-second intervals eight times, and then recover for 10 minutes
You can usually find 15 minutes in your day to exercise. For the days when you don’t have time to spare, try doing three 5-minute circuits using free weights.
If you can find two 15-minute chunks in your day to do these moves, you can blast up to 500 calories. Do three sets of this circuit:
Squat with a bicep curl, and stand to go straight into an overhead shoulder press. Repeat
Lunge forward with right leg while raising weights out to side to shoulder level, hold for one second, bring leg back and arms down to return to starting position. Alternate legs and repeat
Do a row while standing on right leg to engage your core muscles, repeat for one minute then switch to left leg
Copyright ©Alison Blackman Dunham. All rights reserved. The Advice Sisters is a registered United States trademark. No content may be used or copied with written permission. If you want to use my work, please obtain it legally. For more information, Email Me. You can show your interest and support by subscribing to this blog. Several options are available on the right hand side of this blog. Also, you can follow me on Facebook and Twitter (@advicesisters). You can also read and subscribe to my National Luxury Lifestyles Column on the Examiner.com.
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