Cutting Calories: Resources to Get You Started

The first step in achieving healthy weight loss- watching our food intake- is often the hardest. It involves more than simply cutting back on how much we eat. We also have to learn to pay closer attention to our habits, the quality of our food, portion-sizes, and what our food-triggers are, just for starters. Fortunately, armed with the right information and tools, cutting calories doesn’t have to be a complicated form of torture. Instead, it can be something that we ease into, one small change at a time.

Here’s some links to weight loss tips that focus on adopting easy changes for healthy weight loss. Remember there are also plenty of tools available to help make adjusting eating habits and watching calories easier. We’ve also included some of those in this list. As always, if you have any suggestions or experiences that you would like to share with other readers, include them in the comments section or check out our diet forum!

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Posted on July 28 by Tanya Wilson in weight loss 9 Comments

Portion Control: Tips for Controlling Portions, Visualizing Portion Sizes, Portion Distortion Quiz.

The struggle to lose weight may be more than lack of exercise, and it may involve our cookbooks as much as McDonald’s…

When it comes to our society’s growing problem with weight gain, there had always been the lingering question: Is it food or Is it lack of exercise? This question has actually been answered: If it’s got to be one, then it’s definitely food.

Researchers designed a comprehensive study involving 1,399 adults and 963 children, combined with analysis of food consumption from 1970′s to the early 2000′s. The results concluded that the average American adult consumes 500 more calories daily, and children consume 350 more calories daily, than in the 1970′s. In fact they found evidence that adults may actually be slightly more active than 30 years ago (maybe it was the aerobics craze of the 80′s…) Here’s the link: Increased Food Intake Alone Explains Obesity Epidemic.

Think about it: 500 extra calories a day is 3500 calories a week, and 1 lb. of fat equals 3500 calories!
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Posted on September 2 by Tanya Wilson in Calculators 1 Comment

How to Cut 3500 Calories From Your Diet

How To Lose 2 Pounds Of Body Fat In A Week

compare calories from foods

How to lose 2 pounds of body fat in a week while cutting 3500 calories from your diet:

Calculate Your BMR and then come back to this page.

So, you’ve calculated your BMR and now know that to lose 2 pounds a week you should…

A.) Cut 3500 calories from your weekly diet, and…
B.) Burn 3500 calories through increased physical activity.

Note: 1 pound of body fat is equal to 3500 calories. In order to lose 1 pound of body fat in one week you must cut your food intake for 500 calories each day for seven days. To know exactly how to do this check out our post on “How To Calculate Your BMR” – above

But where do you start? Here’s the first in a series of ideas on how to cut 3500 calories a week through diet and exercise, without suffering Pin

How to Cut 3500 Calories From Your Diet: Tame Your Thirst and Trim Your Tummy:

We’re going to skip the stuff about colas, sodas, kool-aid, milk-shakes and giant mochas with chocolate syrup. These are no-brainers when it comes to trimming calories from your diet. But, there are a few other points to keep in mind for staying hydrated, healthy, and calorie-aware. In fact, if you regularly drink any prepared beverages including energy drinks, teas, flavored waters and especially juices, you could save hundreds of calories. You may even reach your 3500 calorie goal. Read more

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Posted on July 23 by Tanya Wilson in Calculators, Featured Articles 8 Comments

How to Stop Yo-Yo Dieting: Tips for Lasting Change

Stop Yo-yo Dieting and Get Into a Healthy Weight Loss Mindset.

An incredible amount of research is going on covering every angle of dieting and weight loss, from exploring what foods to eat, to which exercises are best, what supplements to take, and what plans really work. Every avenue that can come to mind is being studied somewhere, somehow. Even dieting willpower has become a subject of genetic study. Yet with each tidbit of information scraped up daily, there is still no magic bullet. There is no single, special, whatcha-ma-call-it that will work for everybody.

So how do we shed those extra pounds without getting them back? Read more

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Posted on July 17 by Tanya Wilson in Habits 5 Comments

Healthy Weight Loss Tips: How to Stop Overeating.

American adults, on average, consume 500 more calories daily than we did 30 years ago, and our children consume an average of 350 more calories. In fact, if the rate of obesity continues climbing unchecked, over 86% of adults will be overweight or obese by the year 2030.

Where are those extra calories coming from and how can we stop overeating?

An article in the online science news magazine, ScienceDaily featured the thoughts and research of behavioral scientist Brian Wansink, Ph.D.:

“We’re a nation of mindless eaters. We do so many things during the day that when it comes to food we can just nibble and nibble and nibble, and eat and eat and eat.”

According to Dr. Wansink, we often don’t notice our overeating, and the reason is more psychological than physical. Basically, it’s all in our heads… Read more

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Posted on June 14 by Tanya Wilson in cut your calories naturally 8 Comments

Before Starting a New Diet Plan: Reign In Your Thinking Habits

Ever wonder why certain people find it easier to embark on a healthier lifestyle than others? Do they have a tactic that better prepares them for change, or is there something they already do that just makes changing habits, such as starting a new diet plan, easier?

Well there is… Read more

Posted on June 2 by Tanya Wilson in Habits 14 Comments

Biggest Loser Challenge: Which Is The Best Way To Lose Weight?

Biggest Loser Challenge: There are better ways to lose weight

I don’t watch much TV, even the shows I should watch once in a while, like the Biggest Loser on NBC. So, it was unintentional when a loud disruption made me focus on the Biggest Loser Show, especially since a group of people were walking across a dizzying 110 ft deep canyon. Not easy to imagine for someone who has only looked out of the 10th floor window of the Hyatt Hotel, not ever trying to walk over a rope across to the neighboring building. So, I couldn’t help but wonder if such extremes are necessary to grow physically fit, healthy and thinner. Then again, the prize of a 25,000 Dollar kitchen make-over can be quite tempting, for some of us…

Yet, canyon walking could be detrimental to one’s health. So, for the rest of us, losing weight naturally ties in with simple choices we’re willing to make each day.

Here are a few of those choices to start with right now. Please add to the list Pin Read more

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Posted on April 16 by Dee Wilson in biggest loser 4 Comments

Dieting Tips: 30 Minute Healthy Recipes

Dieting Tips: 30 Minute Healthy Recipes One of the best dieting tips I know of, is to simply prepare more meals at home. It’s the best way to know exactly what you’re putting into your body, and avoid those nasty additives that not only hamper weight loss, but can even be considered toxic. While not all of us may consider ourselves great chefs, me included, most of us can follow a good set of directions.

There are some healthy recipe sites out there to explore, and I’ve included a few examples to get you started. Here are a few healthy recipes (from Good Housekeeping) that are easy to prepare, and low in calories. The only one that takes a little extra time is the fried chicken, but it’s easy, delicious! and reduced-calorie too!! making it well worth the effort!

Spaghetti: Pasta Puttanesca

Serves: 4

Ingredients:

1 pound(s) farfalle pasta
2 cup(s) organic jarred tomato-basil sauce
Red peppers 1/3 cup(s) Kalamata olives, chopped
1/4 cup(s) fresh parsley leaves, chopped
1/2 teaspoon(s) freshly ground black pepper

Cooking directions: Read more

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Posted on March 1 by Tanya Wilson in dinner recipes 2 Comments

11 Ways to Cut Calories Without Actually Dieting.

1. Play Tricks with Your Mind: Use blue. Ever notice that aside from blueberries, blue is just not a color for food? Our brains respond to the mere sight of food, and its appearance is critical for appetite. Blue is a natural deterrent, indicating poisonous or spoiled food our ancestors naturally avoided. Use blue dishes, or kick things up a notch by using a blue light in your fridge. If you’re adventurous, try blue food coloring for things like cake or spaghetti noodles, the taste will be the same, but your appetite won’t! Other ways to trick your brain: Use smaller spoons and dishes for desserts and chew gum instead of snacking.

2. Take advantage of Fiber and Protein: Fiber adds bulk, which is not only good for your digestive system, but also good for giving your stomach that sense of fullness so you eat less. And, no, adding fiber doesn’t mean you have to munch on veggies sticks all day. Try a supplement, like a chewable fiber tablet before meals or add a powdered, flavorless version like “Benefiber”, which can be mixed into to almost anything, hot or cold, without affecting the taste or texture. As for protein, Atkins was definitely onto something. Protein satisfies your hunger and lasts longer than other sources of energy. Just make sure you’re choosing low-fat proteins and watching your portions.

Posted on February 28 by Tanya Wilson in cut your calories naturally 2 Comments

Ruby Red Grapefruit Diet: Slimming Recipes

Here’s a great weight loss tip:

Add grapefruit to your diet and you’ll feel full longer and curb cravings.

Grapefruit is high in fiber and provides a hefty dose of essential vitamins and minerals, especially vitamin-C, an important antioxidant that boosts your body’s natural defenses. 1/2 of one medium sized grapefruit is also only about 40 calories with 10g of carbs, making it a great food when watching carb-intake.

So make it a point to pick up some Ruby Reds on your next shopping trip. Feeling full for a longer time will help curb cravings and cut back on snacking. You’ll end up saving lots of calories and before you know it, you’ll easily scale down a dress size or two…

A note: I like my grapefruit plain. But for those of you who don’t, here are a few easy grapefruit recipes I’ve tried that will surely tempt your taste buds… Read more

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Posted on January 25 by Dee Wilson in grapefruit recipe 2 Comments

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