CHCBC

Avoid Hidden Calories

 You may have gained weight slowly or hit a plateau in your efforts to lose weight. Do not be discouraged; continue with healthy lifestyle habits you have adopted! 

Eating fewer calories in a day can lead to weight loss over the course of a year. Adding an exercise to burn another 100 calories can boost that weight.   No more excuses, time to get started!   

Be honest about portion sizes. A 3-oz. serving of meat is the size of a deck of cards.

Carefully read serving sizes and number of servings on snack foods. One serving of potato chips may be only 11 chips.  Limit intake by purchasing single serving bags, and eat only one!

Count liquid calories such as juice, milk, regular sodas, alcoholic beverages, and any sugar, milk, or flavorings you add to coffee or tea. 

Avoid nibbling while cooking or clearing off the table.  Beware of small treats throughout the day, such as food left in sight whether on your kitchen counter or at work in the break room.  Remember “out of sight, out of mind”. 

Don’t underestimate the calories used in food preparation and cooking, extra calories may be hidden in these sources: oil in the pan, oil sprayed onto your pan longer than 1/3 of a second (when using aerosol cans), seasoned vegetables, mayonnaise and other spreads or sauces on sandwiches, and dressings on salad.  

Practice moderation everyday- Calories consumed on weekends and holidays may set you back in accomplishing your goals.  Plan in advance the strategies you will use to make wise food choices and practice portion control.  You do not need to avoid favorite foods, rather control your appetite, discipline is a reward in itself. 

Eat mindfully- Savor each bite, chew completely and occasionally set down eating utensils between bites.  Make mealtime special by setting a lovely table, listening to relaxing music, and using serving dishes. Spend quality time with others with whom you are eating, limit distractions such as the TV and/or cell phone usage to increase your awareness of the amount of food consumed. 

Write down everything you eat. This will help you be accountable to yourself and you will remember between-meal snacks.  Most successful dieters write down everything they eat. 

Fit in daily exercise- Get approval from your physician before starting any exercise.

Wake up 15-20 minutes earlier to allow time to take a brisk walk. The average adult can burn 100 calories walking just one mile. Challenge yourself to go faster for 30 seconds every 3 minutes during your walk to improve your time, then increase the distance several days per week. 

Weight lifting- Using soup cans or small hand weights and lifting while you talk on the phone, or while you are sedentary may increase your metabolism if done regularly.  Get expert advice from an exercise specialist at your local gym for correct forms to avoid injuries.

 

 

Margaret Weigle, RDN