Cut 100 and walk 2000 for weight loss!
Losing weight and or maintaining a healthy weight is all about achieving balance. It’s really quite simple when you analyze it. There is fuel intake represented by the food we eat and energy output which is what we burn during our daily activities. For most of us the balance is just off. We consume more fuel than we burn and that leads to weight gain, but don’t despair, the solution for the majority of us is simple. If we add 2000 extra steps per day and lose 100 calories from our meals, we can re-balance the scales and start to see results. Here are 5 ways to get started and get back to center.
1. Mom’s Going to Be Mad, but Don’t Clean Your Plate: Most of us have no earthly idea what proper portion sizes are, so chances are you have too much food on your plate anyway. You should only eat until you feel full, but the problem is that it takes time for the signals to get from your stomach to your brain. The solution, make sure you dedicate 20-30 minutes for your meals. Slow down to chew and taste your food and make sure you leave a couple bites on your plate.
2. Remove the Skin: Honestly, I’m not that guy. I know that half the pleasure of eating chicken is that crispy, crunchy skin that when made right, is melt in your mouth good. But, the cooked skin alone is between 100 and 150 calories. Remove the skin from your chicken and cutting 100 calories is mission accomplished.
3. Season Steamed Veggies With Lemon Juice: I know what you’re thinking. First the skin, now my beloved butter?!?! This one is really a no brainer. There are 3 calories per tablespoon of lemon juice as opposed to 102 calories (most of which come from fat) per tablespoon of butter, and who uses just one tablespoon of butter? It will take some getting used to, but the change is quite tasty and you’ll thank me later for suggesting it.
4. Bake Broil or Grill: Well, I guess you’re right, I am that guy after all as I am taking away the fried foods too. Well Let’s do the math. A 3 oz. battered fried chicken leg has 228 calories. A skin-on 3 oz. roasted chicken leg has 195 calories. The same without the skin is 159 calories. Now that you know that math, the choice is yours to make.
5. Nix One Can of Soda: Each 12 oz. can of soda has approximately 150 calories. All of which come from sugar. Here’s some more math for you. There are 40 grams of sugar in each can of soda that you drink. Now you might say, that’s really not a lot of sugar, well let’s put that into perspective. A sugar packet sold here in the US contains approximately 4 grams of sugar per packet. Now imagine yourself eating 10 packets of sugar and washing it down with 12 oz. of water. Not that appealing is it?
Now couple this with these easy ways to get an extra 2,000 steps a day and you will be well on your way to building the habits necessary to show off your best body ever.