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Seven Steps to Cutting Calories
When preparing a meal or grabbing a snack most of us do not take the time to consider calories or read food labels. However, in order to lose weight and keep the pounds off we need to take a greater interest in the quality and quantity of food we are consuming. Here are some simple quick tips and ideas for cutting calories and making positive and healthy eating choices.
Understand Serving Sizes
One serving of pasta is equal to one half of a cup of pasta. A serving of meat should be the size of a deck of cards. A serving of juice is not a full glass but a half a cup. Many people do not measure out portion sizes and as a result are eating 2-3 times more than they should be at each meal. If you do not have the time to measure out or weigh your food portions try using smaller plates and drinking cups. This will give the illusion of more food while actually cutting calories and serving sizes.
Eat Less More Often
Rather than eating three relatively large meals a day try to spread your meals out. Eat smaller portions more frequently throughout the day. This strategy will prevent your blood sugar levels from dipping and leave you feeling satisfied and full while reducing the craving for treats during the day.
Think Ahead
Plan your meals in advance by creating a weekly meal plan and preparing food on the weekend. Purchase fresh fruits, vegetables and meat for meals and cut down on processed foods. For snacks try organic yogurt, cheese, whole wheat crackers or dried fruit.
Indulge In Moderation (If You Must)
Everyone loves to have a treat every now and then. When choosing to indulge in a special treat take care to limit the quantity. Usually a bite or two is enough to satisfy your craving. If you are having cake or candy cut the serving in half and save the rest for later. For chips or salty treats purchase smaller portion controlled bags so you are not tempted large calorie laden quantities. Moderation is one of the most important keys to successful weight loss.
Watch What You Drink
Juice, soda and wine contain plenty of unnecessary excess sugar that will add empty calories in your diet. Replace your sugary drinks with water and limit juice, soda and wine in the diet.
Track Your Calories
Invest in a food journal to track your food choices on a daily basis. This will allow you to monitor your intake and make necessary dietary adjustments. Most people who track their eating habits in a food journal are surprised by the excessive calories that they are taking in. A food journal is an excellent way to keep your eating habits healthy and portion controlled, thereby cutting calories.
Help Your Metabolism Along
Lastly, take 15-20 minutes each day to get some exercise. Daily walks are a great way to burn off calories. However, if you do not have the time to officially schedule exercise into your routine make other healthy choices that will provide you with an opportunity to get your heart rate up. Take the stairs instead of an elevator or go for a walk during your lunch break. Nothing assists in cutting calories quite like an exercise regime. If you're a beginner, check out these tips on beginning an exercise regime.
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Diet and Exercise for Health
Diet and exercise plus a little education can help you become and stay healthy. Don't live your life so that medical professionals and drugs are needed to fix you once you're broken.
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