An Easier Equation for Weight Loss

There have been so many complicated diet fads flying around recently that it may seems like weight loss is as complicated as a space shuttle launch.

Low carb, Raw food, High protein, Low fat, low Calorie, Fixed meals, Prepackaged diets…the list goes on. Diet confusion makes losing weight seem like a confusing and arduous process, which in turn discourages obese or overweight individuals to begin their weight loss journey. If you’re attempting to reach a healthier body weight, keep this in mind:

Fad diets do not work.

They are un-enjoyable and un-maintainable in the long run, and you’re more likely to binge and give up on your diet if you’re forced to forgo a specific group of foods (for example, the Atkins and Zone diet do not allow for adequate carbohydrate consumption).

Body weight ultimately depends on the number of Calories consumed in a day vs the number of Calories utilized and burned by daily living, body processes, and exercise. Consider the following scenarios:

Cindy consumes the standard 2,000 Calories per day. Cindy exercises moderately for 60 minutes a day. Cindy is consuming the same amount of Calories (in food, beverages, and alcohol) that her body needs to function, so her energy scale is at what is referred to as an “Energy Balance” . Cindy will maintain her current healthy weight.

Mary consumes 2,500 Calories per day. Mary exercises for only 20 minutes a day. Mary is consuming 500 Calories over her RDA (Recommended Daily Allowance). Mary also is not meeting her minimum RDA for exercise. Because Mary is consuming more Calories than her body is using to function, she will gain weight.

Betty is consuming 1,500 Calories per day. Betty exercises moderately for 60 minutes a day. Betty’s Calorie intake is lower than the amount of Calories her body needs for energy output. Therefore, Betty will lose weight.

It takes a negative of 3,500 Calories to lose 1 pound. While this may seem like a large amount of Calories, there are a lot of easy ways to cut 500 Calories, and if you cut 500 Calories every day for one week, you’ll lose 1 pound. Do it for one month, and you’ll lose 4 pounds, and so on.
Here are some pain-free ways to decrease your Calorie intake that you may not have thought of:

Instead of eating 2 slices of toast with 1 Tbsp of butter, eat: 1 slice of toast (preferably wheat, which is slower to digest and will keep you full longer) and ½ Tbsp I Can’t Believe It’s Not Butter Light to save 155 Calories.

Instead of eating 1 normal sized- bag of butter-flavored popcorn, eat: 1 bag Orville Redenbacher’s 100 Calorie Popcorn and save 320 Calories.

Instead of drinking 2% milk, drink: Nonfat milk and save 30 Calories per cup. 30 Calories may not seem like much, but once you do it a few times (in your coffee, cereal, etc.), you’ll save 100 Calories.

Instead of ordering a Grande Vanilla Latte with 2% milk, order: a Grande sugar-free Vanilla Latte made with Nonfat milk and save 128 Calories.

Instead of drinking Coca-Cola, drink: Coca Cola Zero, Diet Coke, or other 0 Calorie diet soda and save 100 Calories.

Instead of drinking a 15 oz bottle of Minute Maid Apple or Orange juice, eat: an orange or apple. You’ll stay fuller longer with the extra fiber (juices leave the stomach quickly and don’t keep you full for the high amount of Calories they contain), and you’ll cut around 120 Calories.

Instead of using full-fat Mayonnaise, use Fat-Free. While Fat-Free Mayonnaise may seem like a strange concept, there isn’t much of a difference in taste, only in texture. You’ll save 80 Calories per Tbsp.

Instead of using regular Jams , Jellies, or Preserves, use: Sugarfree jelly, jam, or preserves and you’ll save 40 Calories per Tbsp.

Instead of using regular pancake or waffle syrup, use: The sugarfree variety, and you’ll save 185 Calories per ¼ cup.

Switch from Haagen Daz Ice Cream to Dreyers or Breyers- the two brands offer the same flavors as Haagen Daz, but with far fewer Calories. For instance, instead of Haggen Daz Dulche de Leche Ice Cream, eat Dreyer’s Caramel Delight Ice Cream and save 170 Calories.

Skip the bag of chips with your sandwich, and you’ll save over 200 Calories. Skip the basket of chips while dining out at Mexican restaurants, too. Even if you can’t taste it, Mexican cuisine depends on butter and lard to cook the food, which means your entrée is already going to be high Calorie. The chips at the beginning of your meal will add on extra Calories and saturated fats, which are bad for your heart.

Switch to Sugar-Free Coffee Creamer: The sugar-free variety of Coffee Mate contains about 15 Calories per Tablespoon, versus 35 in the regular Coffee Mate. If you do this swap for one week you'll save 105 Calories.

Switch to Fat-Free dressings and Vinaigrettes. Two tablespoons of Regular Ranch Dressing contains about 140 Calories, while the same amount of Fat-Free Ranch contains about 100 Calories less. Two Tablespoons of Regular Vinaigrette contains about 100 Calories, while the lightened version contains half that.