At one point of the other in time I am sure you have envisioned the coming of the magic pill or something that could make weight gain a thing of the pass but sorry to say...it takes lifestyle changes for weight stability. Healthier food choices are one key to attaining and maintaining a healthy weight but there are also some simple and easy ways to shave calories from our everyday lives. These changes will make at least a 100 calorie difference...and we know it is calorie in/calories out that are really what matters.
Cooking vegetables in a low salt chicken broth instead of using meat to season
Cooking spray vs. cooking oils and/or butter
Drinking water instead of sodas and other higher calorie sugary beverages
Avoiding fancy coffee beverages..they are packed full of calories and sugar
Learn to use recipes that make substitutions...such as applesauce for oil
Portion control..portion control (a mini bagel vs. the regular sized one)
Skip the basket of rolls/breads when eat out (oh no...not the cheese rolls from Red Lobster..I have to admit in the pass I have been guilty of eating at least three before the meal arrived
Be mindful of the condiments...they do have calories...try switching to low fat whipped cream cheese for example
Don't turn something that can be healthier into a calorie filled nightmare..for example adding high calorie ingredients to a salad and loading it up with dressing
Use the power of healthier substitutions...yogurt vs. ice cream...multi-grain crackers vs. saltines, reducing down from whole milk to at least 1% (skim if you can)
Watch the alcohol intake...an evening out alcohol beverages included can greatly increase your total calorie intake
Making these a habitual practice along your pathway can be the difference between constant annual weight gain or reaching your goal to attain and maintain a healthy weight.
Join me bi-monthly on the "Let's Talk Health" teleconference where we discuss such tips and tools and share our challenges and success stories.