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Lose Weight Without Trying with These Dietitian-Approved Adjustments


It only takes an extra 100 calories a day to find yourself 10 pounds heavier over the course of a year. What if, with just a few slight adjustments, you could take away 100 calories per day to lose those pounds? Here are 10 easy tips to shed 10 pounds without really trying.
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Courtesy of Live Well Nebraska

Curb the cream. 
That whipped cream on your daily latte equals 80 extra calories. Cut the cream, and choose skim milk instead of 2 percent or whole, to equal 100 fewer calories.

Switch from butter to cooking spray.
One tablespoon of butter or oil is 90 to 120 calories. A light coat of cooking spray prevents food from sticking with 2 to 9 calories, which gets the job done in a much lighter way.

Mind the “pick two” rule.
Sour cream, cheese, guacamole, bacon, and mayonnaise are high in fat and add 100 to 150 calories per serving of each. An easy rule to remember is, pick two. On your next turkey sandwich, go for cheese, light mayo and extra vegetables. When you hit your favorite burrito place, go for a light serving of guacamole and pick between sour cream or cheese — and plan to make two meals out of that burrito.

Dip lightly.
I know potato chips and dip go together like peanut butter and jelly. However, this high-fat combination can quickly add up to over 225 calories for one typical serving. Plain Greek yogurt actually makes a great vegetable dip at about 50-60 calories per 2 tablespoons, which includes a full cup of fresh vegetables. Just stir in your favorite spices and dip guilt-free.

Go for yogurt.
Swap out that evening bowl of ice cream for a low-calorie, dessert-flavored yogurt. Look for varieties with less than 10 grams of sugar per serving. Sprinkle enough granola for added flavor and crunch. This dessert alternative tastes delicious, fixes your sweet tooth and is about 80 to 120 calories less per serving.

Snack fresh.
A small bag of chips is not a filling snack, and contains between 170 to 250 calories. Replace chips with a serving of fresh fruit, like an orange or Honey Crisp apple, for more fullness and 100 to 150 fewer calories.

Choose lean protein.
Many people eat more red meat than recommended by the American Heart Association. Reduce your servings to two 3- to 6-ounce servings per week. Replace red meat with a fillet of tilapia or chicken breast at least twice per week, and you will save 80 to 120 calories and several grams of saturated fat.

Lighten up your baking.
Most baked goods do not require the full amount of sugar or butter called for in the recipe. Reduce the sugar by about one-third of what the recipe calls for. Lighten the recipe further by using a one-fourth less butter. Reducing the butter and sugar slightly can make a difference in the total calories without changing the quality of your baked goods.

Size down your plate.
A full plate brings more meal satisfaction, therefore the larger the plate, the more we eat. Using a 9-inch plate limits our portions to appropriate servings, increasing satisfaction without overdoing it. This is an easy change that can reduce your calories by far more than 100 per day. Read More

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