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The concept is simple- Taking in more calories than you burn off adds extra pounds, while burning off more calories than you take in melts those dreaded pounds away. Simple concept, yes- but actually devoting ourselves to it is another story. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less. The recommendations have jumped from 30 minutes each day to 90 minutes on most days of the week- I’m talking 5-6 days, folks.. not just that 2-3 day window that I find even myself getting into these days.
FACT: Making the commitment to lose weight—or just holding the line at your current weight—can be difficult.
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Aim for a small change. Trimming 5 to 10 percent of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes- causing for an increase in life span. We all could use that benefit- now couldn’t we?
As I mentioned before- losing a pound per week (the most healthy and realistic goal I can give as a registered dietitian) will take cutting out about 500 calories each day. Hmmm..how can we do this? Without going nutty with food labels, and diet books, here are some simple (and surprising) tips on how to cut calories.
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Cut 500 calories:
*Shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate
*When dining out, take charge of your portion distortion by leaving a quarter of your meal on your plate.
*Walk about 15-minutes during your lunch for five days in a row
Cut 200 calories:
*Exchange your large bagel for an English muffin.
*Use hummus or mustard instead of mayo, and a small deli roll for sliced white bread on your sandwich.
*Measuring out and eating only one serving of your favorite breakfast cereal.
*Rather than the fries during your fast food stop, sample a salad instead.
Cut 100 calories:
*Remove the skin from chicken.
*Fill your omelette with onions, peppers, spinach, and mushrooms instead of cheese and meat.
*Use fresh lemon to season fish instead of tartar sauce.
*Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing.
*Lighten up your favorite coffee drink by requesting nonfat milk and using half the sugar or flavored syrup.
*Make soft tacos with corn, not flour tortillas.
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
2 teaspoons bottled minced garlic
1 small red onion, vertically sliced
2/3 cup frozen yellow corn, thawed
1/2 cup bottled picante sauce
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon black pepper
1/4 teaspoon salt
1 1/2 pounds peeled and deveined large shrimp
8 (6-inch) corn tortillas
Chopped fresh cilantro
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper, garlic, and onion; sauté 4 minutes. Stir in corn, salsa, cumin, coriander, salt, pepper, and shrimp; sauté 2 minutes or until shrimp are done. Arrange about 1/2 heaping cup shrimp mixture down center of each tortilla.
Carbohydrate: 38 g