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We've discussed burning calories, so today let's discuss saving calories or what I refer to as saving a few bits of calories, here and there. When it comes to weight control many of us try to restrict eating foods that are high in calories because that's the nature of the beast. All diets restrict calories in one way or another in order for us to lose. But how many of us think about the extra 100 calories here and there that add up to weight gain over time? For example, just one tablespoon of oil in our daily salad can add up to almost 50,000 calories in one year. What does this mean? Well, if we change absolutely nothing else in our eating and activity levels while we eliminate just this 1 tablespoon of oil per day, we can lose over 10 pounds of fat over the course of a year . Sounds like a lot? Well by itself, 1 tablespoon doesn't sound like a lot, but saving 100 calories over the course of time does add up!
Diets themselves are usually synonymous with big changes and giving up our favorite foods. They usually mean following a particular way of eating, such as a low carb high protein diet, 1200 calories a day, or a prepared food diet whether we find it in our freezer section, pick it up at our local diet center or we have it delivered gourmet style. But in keeping with my philosophy of "Creative Eating vs. Dieting", I propose instead, that we make less obvious changes each day throughout the day because once again, saving even just 100 kcal's adds up. Here then a few common changes that can lead to big losses (of body fat that is!):
Eggs: Let's order poached eggs on a roll for breakfast instead of fried or scrambled. Save at least 100 calories of fat.
Bagels: Let's scoop our bagel before we add any fillers or condiments. Let's switch from cream cheese to 2 tablespoons of low fat cottage cheese, which is a nutrient dense food instead. Save from 100-150 calories.
Milk: Hate skim milk in coffee? Let's switch to low fat evaporated milk instead of whole milk or half n half cream. Save 50-100 calories. Let's try skim in our fancy coffees such as lattes, and save almost 100 calories.
Sandwiches: Let's use mustard instead of mayo and save about 100 calories on average; let's order an individual can of tuna packed in water instead of tuna salad. Let's then order it with an English muffin or other bread on the side, because even if we add our own tablespoon of mayo, we can save at least 150 calories!
Cheese: Well folks, I can only suggest that we eliminate that slice of cheese in our sandwich; eliminate the cheese in the cheeseburger; the feta in the Greek salad and even the mozzarella on the pizza ( order pizza with extra tomato sauce, veggies, and top with 1 tsp of grated cheese) and we'll save at least 100+ calories and more each time. I substitute non-fat cottage cheese for goat cheese in salads, for ricotta in my baked ziti, and for American cheese in my egg omelets. Does this mean I never eat real cheese? Absolutely not! But, I enjoy the weight loss rewards from saving a few on an every day basis.
Butter and oil: Let's use jam on our toast, butter spray in our baked potato (I like "I can't believe it's not butter spray") and let's use chicken stock when we saut? foods at home or when we order saut?ed foods in restaurants (it is tasty!). We will save anywhere from one hundred to hundreds of calories each time!
Salad Dressing. This is a big one; the average dinner salad can have up to 2 tablespoons of dressing which adds up to 200 or so calories and that's for non-creamy dressings! Let's try a little vinegar, Dijon mustard and 1 tsp. of shaved parmesan for about 20 calories instead.
Pretzels: At 100 calories an ounce (which is 1 Bavarian pretzel), pretzels touted as low fat add up to a high calorie usually high sodium snack. Let's choose fresh hot air popcorn instead, and at 100 calories per 3 cups popped, we save conservatively 200 calories when we would normally eat 3 Bavarian Pretzels, which is considered a single serving.
So, this week we've discussed burning a few and saving a few, calories that is. If we do, we might even start a new trend in our eating because, "Small Changes lead to Big Successes". If we start to consider how the little things add up, we can look up to find ourselves becoming leaner without making those major changes all at once while practicing certainly can't hurt!
Here's to "Saving Calories"!
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Source/Author Info:
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http://www.junefit.com
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