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LE Newsletter - May 17, 2012

3 Small Changes for Big Weight Loss

By Shawn McKee, eDiets Contributor

Many people fail at losing weight because they attempt to make drastic changes and rearrange their lives to fit into

some strict diet. This is a recipe for disappointment. People make drastic changes and expect to see drastic results.

However, you didn’t wake up one morning 20 pounds overweight. It was a gradual progression packing those pounds on and it will be a steady process taking them off. So any dramatic changes that seem unnatural probably are. The key to proper weight loss is in the details.

Following these 3 easy steps can help you shed several pounds over the course of the year without abandoning your favourite foods or trading your social life for a gym membership. It’s the simple switches in life that will make weight loss manageable and let you keep living your life.

1. Think before you drink! A 12-ounce can of Coca-Cola packs 140 calories and 39 grams of carbs. If you have one can a day as an afternoon pick-me-up, over the course of the year that adds up to over 51,000 calories — that’s roughly 14 pounds! Switch to coffee or tea to save calories and carbs, but stay away from sugar and cream to keep the count down.

Sports drinks are another way to cut calories. The casual exerciser does not need them. If you are exercising for 45 minutes or less, water will be just fine to replenish you. Most of these other drinks pack over 100 calories and can undo a lot of the exercise you just did.

2. Sandwich switch: Hold the mayo when it comes to sandwiches — or anything else for that matter. One tablespoon adds about 100 calories and 10 grams of fat to your sandwich. If you must use mayo, switch to the light stuff and get about half the fat and calories. Mustard is the best bet for your sandwich; it has 10-20 calories per tablespoon.

3. Tiny steps to weight loss. It’s not necessary to wake up at 5 a.m. every day for a gruelling gym workout. That works for some people, but is not necessary. Start by making little moves to get more motion in your daily activities. Take the stairs instead of the elevator, take a walk after lunch, park further away in the parking lot, do jumping jacks while you watch TV, play basketball with your kids, walk the dog… There are a million ways to get a few more steps and burn a few more calories daily. A pedometer is a great way to track this progress.