How to scale back without feeling deprived
5 Easy Changes continued...
You can save even more calories by making some smart substitutions when you
are in the kitchen. Here are a few modifications you can use to "healthy
up" your cooking. Be adventurous, and you'll be surprised to see how
delicious a food can be without all those extra calories.
|Smart Substitutions to Help Cut
|Instead of using:||Try:|
|Cream||Fat-free evaporated milk or fat-free half & half.|
|Fat to thicken sauces, soups, stews||Pureed, cooked potatoes or roasted veggies.|
|Oil in marinades||Citrus juices or flavored vinegars.|
|Stick margarine||Tub margarine, vegetable oil, or flavored broth.|
|All the cheese in a recipe||Half the amount of extra-sharp cheese or an equal amount of low-fat
|Wine or alcohol in cooking||Flavored broth or apple juice.|
|Ground beef||Half the amount of lean ground meat, and half beans or tofu.|
|High-fat sauces||Fruit or vegetable salsa, or vegetable purees thinned with added
|Whole eggs||Two egg whites for each egg, or egg substitute.|
|Oil or butter in baked goods||Unsweetened applesauce, baby-food prunes, or fat-free sour cream.|
If cutting calories is not your thing, you may prefer to burn extra
calories. We all know how easy it is to eat extra calories. How easy is it to
A 150-pound person can burn 100 calories by:
- Pedaling an exercise bike for 13 minutes
- Climbing up and down stairs for 16 minutes
- Gardening for 18 minutes
- Walking briskly for 22 minutes
- House cleaning for 25 minutes
Rich Weil, our fitness guru, has all kinds of fun and exciting tips to help
you learn to love physical activity. Drop in on his Exercise and
Fitness message board for some new ideas.
The bottom line is to find simple ways to incorporate calorie-burning or
calorie-saving steps into your activities of daily living. If they become
habitual, you will be successful at losing weight -- once and for all.