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Are you loving your new diet or are you feeling overwhelmed with change? Dieting can be frustrating, to say the least, when adjusting to new eating and exercising habits. Whether you’re struggling or not, there are certain subtle changes you can make to your daily habits that can add up to quicker healthy weight loss results over time!

Here are five easy changes you can make to your everyday routine to save calories and shed pounds:

1) Eat slowly. When you wolf down your food, you generally end up eating more, and risk overstuffing yourself and consuming more calories. When you take time to enjoy your food, chewing carefully, and savoring each bite, you give yourself time to recognize that you’re full. Slow down and focus on the food’s colors, flavor, and texture.

2) Use cooking spray instead of regular oil or butter. Try an olive oil or canola oil spray. For example, a one-second spray of All Natural Olive Oil PAM contains only seven calories and less than a gram of fat. In comparison, a tablespoon of oil has about 120 calories and as much as 13 grams of fat! Save some calories while still enjoying olive oil’s light flavor!

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3) Cook at home rather than dining out. By cooking your own meals, you’ll be in complete control of what goes into your food and how much. You’ll alleviate the risk of overeating larger-than-life portions that restaurants usually serve. For portion control made easy at home, make meals ahead of time and set them aside in single servings. You’ll keep on track with your calories and you’ll have ready-to-eat meals on hand for when you’re in a rush!

4) Start with a salad before your main course, whether eating at home or at a restaurant. Vegetables have a lot of filling power and hardly any calories. Load up on veggies and you’ll have less room for a higher-calorie entrée. Save the rest of your main course for another meal instead! Go for a drizzle of olive oil and balsamic vinegar rather than creamy, fattening dressings to cut even more calories.

5) Snack on fiber. Don’t go for long stretches of time without eating. A healthy snack in between lunch and dinner will prevent you from becoming ravenous later at night. Go for something full of fiber, like a whole grain dry cereal, rather than typical unsatisfying vending machine fare, like potato chips or candy bars. Add a handful of raspberries or antioxidant-rich blueberries for some natural sweetness and extra vitamins.

These five tips are simple changes you can make over time to save you a lot of calories in the long run. Taking subtle baby steps is a great way to ease and adjust into your healthy lifestyle. Create a diet that’s manageable, not overbearing!

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