Laura Deane, MS, RD, LD

Lose weight without dieting.  Does it sound too good to be true?  Achieving that elusive weight loss and then keeping it off may actually be as easy as singling out that one hidden downfall in your diet that’s been holding you back.  Studies show that by making small changes to your eating habits you are not as likely to feel deprived and are more likely to have long term success. 

When evaluating your own diet, first look at eliminating foods that are high in empty calories.  These are the calories that are found in food items, which do not provide any real nutritional value.  Both saturated fat and processed sugar are sources of hidden calories which are of no real benefit and may actual contribute to certain disease conditions. Giving up your favorite foods is not necessarily the only solution, it is also important to pay close attention to serving size.  Look for petite servings, lunch portions or child’s sizes for portion control.

Following are simple changes that will result in approximately a one pound weight loss per week!

Changing up your morning coffee routine can pay off in huge dividends.  By switching from a large frappuccino prepared with whole milk and cream to a medium frappuccino prepared with skim milk and light syrup you save 530 calories.  You will also have decreased your intake of processed sugar, which will help you to fight that midmorning energy slump. 

At lunch it can be as simple as substituting a similar food item for that of your traditional favorite.  By replacing six chicken strips with six chicken nuggets, you will have saved 505 calories, but maintained that same crispy taste that you love.  You will also have decreased your intake of saturated fat, which can lead to heart disease. 

For an afternoon snack, skip the blueberry muffin and opt for fresh blueberries and non-fat vanilla yogurt, which can save a whopping 490 calories.  You will also be receiving extra calcium and vitamin D to help build and maintain healthy bones.

At dinner keep your main course the same and opt for healthier sides.  For example, if you are indulging in a steak, choose mashed potatoes in place of a baked potato and a garden salad with oil and vinegar instead of a Caesar salad and save 530 calories.  You will also be decreasing your total cholesterol intake, which can lower your risk of heart disease.

For more tips like these, call The Med Spa at Daireds at 817-465-9797 to schedule a consultation with Laura.