Here are 100 painless ways to cut 100 or more calories a day. Making small changes can add up to big results when you are trying to lose weight, and keep it off.
1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
15. Eat a Lender's egg bagel instead of a Sara Lee egg bagel.
16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
17. Replace 2 biscuits with 2 dinner rolls.
18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
21. Replace an apple muffin with a high-fiber English muffin.
22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.
37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
43. Order a sandwich on cracked wheat bread instead of a croissant.
44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
45. Split an apple Danish with a friend rather than eat the entire thing.
46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
56. Replace 3 fish sticks with 3 ounces of grilled halibut.
57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
63. Cut back on sampling during cooking. The following "tastes" have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
69. Pass on the second helping of mashed potatoes.
70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You'll save 100 calories per slice.
72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
73. Snack on a papaya instead of a bag of M&Ms.
74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
78. Replace 2 brownies with 2 fig bars.
79. Eat 2 meatballs instead of 4 with your spaghetti.
80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
82. Replace 1 1/2 tablespoons of I Can't Believe It's Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
84. Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.
87. Eat a turkey sandwich instead of a chicken salad sandwich.
88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
90. Order your Quarter Pounder without cheese.
91. At Jack in the Box, eat a regular taco instead of a super taco.
92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
97. Have a single scoop of ice cream instead of a double scoop.
98. Replace 2 ounces of corn chips with 2 ounces of SnackWell's wheat crackers.
99. Eat 1 hot dog at the baseball game instead of 2.
100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
Elizabeth Somer, M.A., R.D., is a nutritionist in private practice and editor of the Nutrition Report. Her latest book is Nutrition for Women: The Complete Guide
We offer fitness training for women only - with our boot camps in McKinney Texas. Serving women of Frisco, Plano, Allen, Dallas and Prosper Tx. Our trainers are all nationally certified fitness trainers and have a passion for helping women lose weight and regain health through exercise! Join us for a 5 wk boot camp and start any Monday.
Tuesday, March 8, 2011
It is extremely common to over-estimate serving sizes and take in double or triple the amount of calories than you think you are consuming. Check out the list below on the foods that are often misjudged. It can be helpful to ration out portion sizes and keep the in individual bags. NEVER eat straight from the bag or box! That is mindless eating and you will almost always take in well over one serving.
Serving size of cereal is NOT whatever fits in your bowl, leaving a little more room for the milk. Most standard bowls you can easily fill with 3-4 servings. One serving is ONE cup, think of a tennis ball. It’ll most likely look like only a quarter of your bowl is filled. I recommend buyer small bowls for your cereal as it make it much easier to control your portion. Getting a second service is much more likely than filling up your bowl more than you should. Top it with some fruit if you feel you need a little more one cup of cereal.
A very healthy nut to snack on, but it doesn’t mean the more, the better. One ounce is about 20 almonds, which has 163 cals and 14 grams of fat. This is a case where I would recommend dividing your almonds into individual serving sized ziplock bags.
Another healthy food, but it is still important to limit yourself. One serving of grapes is about 1/2 a cup, which equals about 15 grapes, obviously depending on their size. One serving of grapes will give you 60 cals, and 15 grams of carbs and sugar.
Here is a difficult one for most. Two tablespoons of peanut butter is one serving, imagine a ping-pong ball. This is enough for everyone (regardless of what you believe) since the fiber and protein leave us feeling fuller long. Be mindful when you are making a sandwich or if you are eating with a banana or an apple, measure out two tbsp and ration it out accordingly.
We all need to give in to our sweet tooth every now and then and that is totally acceptable. Cutting out foods completely just makes your craving even stronger. It is simply about portion control. If you are having a craving, a few bites of something will suffice. There is no need to exceed the serving size of ice cream, which is 1/2 a cup. Don't go overboard if you are trying to change your physique.
Now this one is definitely the most difficult for me. One serving size of pasta is a mere 1/2 a cup, about the size of your fist or a baseball. If you are like me, you may need a little (ha!) more to curb your appetite but it is important to recognize exactly how much you are eating. Most restaurants serve at least 4 servings. If you are dining out, save at least half for another day. It’ll be just as good, I promise, and your waistline will definitely appreciate it. I try to limit pastas and other carbs after 2pm.
Why ruin a completely healthy meal by drowning it in fatty, creamy dressing? Even if you are using a lower calorie dressing, you should still measure out. It only takes a small amount to coat your greens. Use two tablespoons and enjoy the flavor of the veggies.
One serving of cheese is about the size of your thumb. Ever snack on cheese and crackers? This one is important to measure out before you start snacking :)
One serving of trail mix is a mere three tablespoons, one handful! I also recommend dishing out just one serving to snack on. If you are eating from the bag it is way too easy to just keep going and going and going….
Yes, corn is a vegetable and yes it is healthy but you still need to stick to one serving. Stick to 1/2 a cup which has 15 carbs and 75 cals.
Other great tips for making sure your serving sizes are what they should be:
- Downsize your dinner plate. Make it a salad plate instead. Automatically makes your eyes think you're getting more food!
- Wait at least 20 mins before heading back for seconds. That's how long it takes for your full stomach to let your brain know you are satisfied
- Don't let yourself go hungry. Be sure to eat every few hours to keep your metabolism stoked throughout the day. This will virtually eliminate your urge to binge, since you won't be as hungry when dinnertime rolls around
Click here for access to trial for fit chick training websiteBoot Camp in Mckinney and Frisco Texas! Texas Fit Chicks is excited to announce that we have expanded again! Two new bootcamps to serve you! First new location is in Frisco ~ at Legacy/Lebanon. Also excited about our new boot camp for women only starting April 4 in Prosper, Texas. We allow women to jump in on any Monday and all of our locations are led by Nationally Certified Personal Trainers (female trainers).
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Posted by Melody Chandler at 12:14 PM
Friday, March 4, 2011
We want every single client of Texas Fit Chicks Bootcamp to get great results. Our trainers give you full body workouts each time you come to class, that are guaranteed to change your body...if you don't sabotage your own progress. The workouts we design incorporate interval training, strength training and are always changing. We get you for 3 hours a week. There are another 165 hours that are critical to your success, especially if you're trying to change your physique. After 10+ years in the fitness industry, here are the top 6 mistakes I've seen that absolutely destroy workout results. Please do whatever you can to avoid each, and every one of them.
Top 6 Mistakes that Sabotage Results1) No defined Goals. Those that clearly define, and write out their goals have a much better chance of achieving them. You need to be specific with what you want to accomplish, and by when. Also, have a deep understanding of the reason why you want to accomplish these goals.
2) Lack of patience.
When fitness clients don't see tremendous results in the first week, or two, they get frustrated, and want to give up. Don't! Getting fitness program results is a process. Results progressively occur over time. Be patient, and good things will happen. Build upon each workout.
3) Not keeping an eye on nutrition.
No, just because you exercise doesn't mean you can eat whatever you want. Failure to account for what goes into your mouth is a huge fitness mistake. It will sabotage your ultimate results.Watch calories. Read labels, and become aware of what you are eating on a regular basis.
4) Not working out hard enough.
In order to see great fitness program results, you must challenge yourself. Fitness results are based on progressive overload. To enjoy positive adaptations you must workout harder than you did the previous training session. Challenge yourself! It's easier to challenge yourself when your trainer is motivating you during your workout. All of our trainers know how to encourage and motivate without screaming or acting like drill sergeants...nobody wants to be yelled at. If you want to be yelled at ~ we aren't the bootcamp for you :)
5) Lack of consistency
You must be consistent with your workout program if you want to get great results. Missing a few days is fine as long as you get back at it. Think long term. Please understand the importance of consistency! Consistency for an extended period of time delivers results.
6) Unrealistic expectations
It's important to understand that if you have weight to lose, it took a while to gain it, and it will take a while to get rid of it. You can have a long term goal, but break that overall objective into small, manageable short term goals. We recommend weight loss the healthy way, 1-2lbs per wk. This is the only way to stack the odds in your favor of not gaining it all back and then some. A recent study from UCLA found that 83% of "dieters" that lost weight while "on" a diet, gained back what they had lost, and more.
Don't destroy your workout efforts by making these mistakes. Little behavioral changes, added up over a period of time, equal a lifestyle. Our Fit Chicks enjoy better health, more energy and amazing results!
Do you need a personal trainer to keep you accountable? Do you have weight to lose, but aren't sure how to workout for fat loss? Our boot camps in McKinney, Frisco, Plano, Richardson, Dallas, Fairview, Wylie, garland, College Station and Prosper Texas make losing weight fun! Our trainers will keep you accountable and track your progress for you each step of the way.
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Posted by Melody Chandler at 1:49 PM
Tuesday, March 1, 2011
Gone are the days of eating well a couple of weeks before the beach and feeling great in the bikini. Now, in my (sort of late) 30's, I'm blessed with 3 great kids that completely jacked my body. Wouldn't trade it for the world I love them to death...but that's the reality of having lots of kids via c-section! I've learned that the best way to see results from boot camp workouts, is clean eating along with the exercise. What does it really mean to "eat clean?" Not sure if there's a true definition out there ~ but the best way I define it is this: sticking to food that is unprocessed and doesn’t contain added, artificial junk. When grocery shopping, the safest way to know that you are doing "clean" shopping is to shop the perimeter of the store. Here are the 5 Food Rules that will ensure you are on the road to clean eating!
- Reject Refined Sugar not tomorrow...NOW! The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce etc...An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain. It tears your body down - valuable nutrients are robbed from vital organs in the body's attempt to process too. Get off the stuff on the path to clean eating.
- Fill Half of your Plate with Veggies ~ You can't go wrong with this one. Most Americans don't come close to this one. Veggies are full of nutrients, and are an excellent source of fiber! Fiber keeps everything moving, and your blood sugar levels nice and steady. Edamame is a great snack ~ and often gets me through that afternoon slump between 4pm and dinner! You can make a great salad throwing in fresh veggies ~ or sneak them in sauces. 1 Cup of Asparagus = 36 calories!!! You can eat LOTS of veggies.
- Make Broth-Based Soups a habit ~ Soups fill you up and you can add all sorts of healthy things in there. Here's a fantastic recipe for Chicken Noodle Soup:
1 tablespoon butter
1/2 cup chopped onion
1/2 cup chopped celery
4 (14.5 ounce) cans chicken broth
1 (14.5 ounce) can vegetable broth
1/2 pound chopped cooked chicken breast
1 1/2 cups egg noodles
1 cup sliced carrots
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
salt and pepper to taste
In a large pot over medium heat, melt butter. Cook onion and celery in butter until just tender, 5 minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil, oregano, salt and pepper. Bring to a boil, then reduce heat and simmer 20 minutes before serving. 164 Calories/sv - Serves 6
- Eat a Balanced Breakfast ~ No, that doesn't mean a pastry and Venti bold on the way to work. Steel Cut oatmeal is SO good for you, and fills you up. Takes a while to cook, so I cook it on Monday and divide it up for the next 3 days. It will fire up your metabolism for the day, as you Break-the-Fast. You won't be doing your body any favors trying to "save" calories by skipping the most important meal of the day. 10am won't be so daunting if you've had a great breakfast!
- Eyeball your Portions ~ Even though you are on the road to eating clean, you can Over-eat the good stuff and still GAIN weight. We supersize everything in our society, and supersizing your portion of anything is going to supersize you. Here are the following portion sizes you should go for when trying to re-shape your body
Lean Protein ~ Should fit in the PALM of your hand
Leafy Greens ~ Should fit in the palms of your two OPEN HANDS
Veggies ~ Should fit in one OPEN hand
Whole Grains ~ One cupped hand
You can't expect huge results from boot camp or any other workout plan without adding good eating habits. Your trainer gets you 3 hours a week, but what you do for the other 165 hrs determines YOUR results!
We lead workouts in McKinney and Frisco for our clients three days a week. The best results come from working out at the right intensity level along with clean eating. How do you know if what you are doing will work? We can teach you how to workout for optimum results. Texas Fit Chicks Boot camp in Mckinney and Frisco Texas are all led by nationally certified Personal Trainers that are experienced in helping women lose weight. Take the guess-work out of your weight loss!
Ready for swimsuit shopping? Get fit with us! $199 for 5 weeks of bootcamp at any of our Women Only bootcamp locations, including McKinney, Frisco and Prosper Texas. Serving women from Plano, Allen, and all of North Dallas. Our Team, Your goals, Great results!
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