Fit Family: Cut 100 Calories a Day, Lose 10 Pounds in 6 months

by Mike Levinson
Screen Shot 2014-12-01 at 6.13.46 PMThe last thing you want to do right about now is go on a diet. (Okay, it’s pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists found that people who lowered their calorie intake lost an average of 10 pounds in six months no matter what kind of diet they were on.
In fact, by nixing just 100 calories a day, you’ll lose about 20 pounds a year. Want to lose faster? Ditch 250 calories daily and you’ll drop those pounds in half the time. Here are some simple ways to cut 100 calories from a meal or snack and lose 10 pounds in six months.
Cut 100 Calories at Breakfast
  • Use skim milk in place of flavored Coffee-mate in your two morning mugs.
  • Eat a bowl of high-fiber cereal and you’ll consume fewer calories all day.
Cut 100 Calories at Lunch
  • Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
  • Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
  • Slim down your sandwich by using light, 100 percent whole wheat sandwich bread
Cut 100 Calories at Dinner
Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
Make your own salad dressing using low-sodium, fat-free broth in place of 2 tablespoons of oil.
Cut 100 Calories from a Snack
  • Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.
  • Ordering a cone? Make it the sugar, not the waffle, kind.
  • Munch on Pirate’s Booty
  • Grab a Dannon Light & Fit yogurt
Turn Up the Burn and burn 100 calories:
The more active you are, the fewer calories you’ll need to cut. Try these food-fitness combos to reach your target number.
Get up from your desk and take a 20-minute walk at lunch.

Mike Levinson, a Calabasas resident, is a former amateur bodybuilding champion and registered dietitian who holds dual degrees in sports nutrition and physical education. He has worked extensively as a nutritionist with the California Angels baseball team and with famous athletes such as Charles Oakley, JT Snow and Sean Rooks. He also worked as a nutritionist for the Chicago Bears and the Oakland Raiders.   

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