Encouraging Health and Happiness

20 Little Ways to Drop Pounds

By Joe Mullich

Smart tips for how to take them off―and keep them off.

How to Cut Calories

Bad news: The average person gains one to two pounds a year. Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain. If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate. “You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those that follow will pay off over time.

Tweak Your Diet

1. Start with salad…and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.

2. Stick a fork in it. If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.

3. Order two appetizers. According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.

4. Visit the vending machine. Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.

To read more and learn all the 20 tips, click here.

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