No-Diet Diet

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Found this in the March 2005 issue of All You Magazine.
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<< BACK TO MAIN

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No-Diet Diet</TD><TD class=headline1 style="PADDING-TOP: 10px" vAlign=top align=right> </TD></TR><TR><TD style="PADDING-RIGHT: 10px; PADDING-LEFT: 10px; PADDING-BOTTOM: 10px; PADDING-TOP: 10px" colSpan=2>Try the one simple strategy that keeps you thin for life!
There's no need to make drastic changes with the No-Diet Diet. You can lose pounds by making smart substitutions. The plan is based on simple math: To lose a pound a week, cut 500 calories from the foods you eat each day. Cutting 500 calories a day is not as tough as it sounds. We've listed painless ways to save 50 to 300 calories. You'll learn calorie-saving trade-offs you can apply to any meal.

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Instead of regular milk, cheese or yogurt, switch to reduced fat.

Avoid eating too much mayonnaise: Use a low-fat variety or mustard.

Limit fattier cuts of meat. Skipping two ounces of pork sausage saves 150 to 200 calories.

<LI>Don't drink your calories. Trade alcohol and soft drinks for water or beverages containing artificial sweeteners.

If you omit fewer than 500 calories a day, you'll still lose weight--just more slowly. The beauty of the No-Diet Diet is that even small changes add up over time.

Source: Elaine Magee, M.P.H., R.D., author of The Change of Life Diet and Cookbook

Cut calories from your favorite meals.

Lighten up without sacrificing flavor. Make sure your calorie-cutting choices total 500 calories a day and you can lose one pound a week.

BREAKFAST

Save up to 50 calories (per serving)

<LI>Spread 1 oz. light cream cheese on a bagel instead of regular cream cheese.

Calories saved: 35

<LI>Choose 1 cup low-sugar cereal (Frosted Flakes 1/3 Less Sugar over regular Frosted Flakes).

Calories saved: 50

Save up to 100 calories

<LI>Order a 12 oz. morning latte with nonfat milk instead of whole milk.

Calories saved: 75

<LI>Scramble your eggs in a nonstick frying pan with canola cooking spray instead of a tablespoon of butter or oil.

Calories saved: 100

Save up to 150 calories

<LI>At McDonald's, order an Egg McMuffin rather than the Sausage McMuffin with Egg.

Calories saved: 160

<LI>Instead of putting two ounces sausage in your omelet, toss in chopped mixed vegetables.

Calories saved: 175

LUNCH

Save up to 50 calories (per serving)

<LI>When making a grilled cheese sandwich, use 1 oz. reduced-fat Swiss or Cheddar cheese instead of regular cheese.

Calories saved: 35

<LI>Use 1 Tbsp. light mayonnaise in tuna, chicken or egg salad instead of full-fat regular mayonnaise.

Calories saved: 50

Save up to 100 calories

<LI>Heat up 1 cup of a broth-based soup instead of a creamy one.

Calories saved: 80

<LI>Skip the 12 oz. fruit drink and munch on a medium orange instead.

Calories saved: 100

<LI>Instead of egg salad, order a turkey breast sandwich with mustard.

Calories saved: 100

Save 150 calories or more

<LI>Substitute a can of diet soda for regular.

Calories saved: 150

<LI>Caesar salad is a great choice, but skip crispy chicken and creamy dressing. Opt for grilled chicken and low-fat dressing.

Calories saved: 250

<LI>If you have fast food, downsize from large to small french fries.

Calories saved: 290

SNACK

Save 50 to 100 calories (per serving)

<LI>Instead of two peanut butter cups, spread 1 Tbsp. peanut butter on a chocolate graham cracker.

Calories saved: 50

<LI>Eat light yogurt (8 oz.) instead of sweetened kinds.

Calories saved: 100

<LI>Sip diet iced tea instead of a regular-calorie version.

Calories saved: 100

Save 150 calories or more

<LI>Treat yourself to 1 cup low-fat ice cream rather than the regular full-fat version.

Calories saved: 175

<LI>Satisfy a chocolate craving with a Fudgsicle instead of a candy bar.

Calories saved: 175

DINNER

Save up to 50 calories (per serving)

<LI>Dress salads with 1 1/2 Tbsp. light ranch dressing instead of regular.

Calories saved: 40

<LI>Top a Mexican top entrée or baked potato with 3 Tbsp. fat-free sour cream instead of regular.

Calories saved: 50

<LI>Prepare boxed stuffing and macaroni mixes with 2 Tbsp. trans-fat-free margarine instead of 4 Tbsp. stick margarine or butter, as the directions often call for.

Calories saved: 50

Save up to 100 calories <LI>Have a light hot dog instead of a regular hot dog.

Calories saved: 75

<LI>Instead of a chicken thigh with skin, try a 4 oz. skinless chicken breast.

Calories saved: 100

<LI>Order a Quarter Pounder without cheese.

Calories saved: 100

Save up to 150 calories or more <LI>Eat two large Pizza Hut Veggie Lover's slices instead of one with meat toppings.

Calories saved: 150

<LI>If you like frozen fish, choose grilled fish filets (like Gorton's Grilled Filets) instead of crunchy or battered ones.

Calories saved: 150

<LI>Choose a light frozen entrée (such as Healthy Choice Breaded Chicken) instead of regular, larger frozen dinners.

Calories saved: 300

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Thanks for the tips! I know my mom has (and continues to) lose weight just by cutting back on a lot of little things like this article mentioned, and by adding some more walking into her routine. She's never gone on a "strict" diet like Atkins or Weight Watchers, but has been very successful at losing and maintaining her weight!

 
Great tips, thankx

Originally Posted by keaLoha Found this in the March 2005 issue of All You Magazine.
smile.gif
===============================================

<TABLE cellSpacing=0 cellPadding=0 width=463 border=0><TBODY><TR><TD colSpan=2> </TD></TR><TR><TD class=headline1 style="PADDING-LEFT: 10px; PADDING-TOP: 10px">

<< BACK TO MAIN

AY_Need_to-_know_slug.gif


No-Diet Diet

</TD><TD class=headline1 style="PADDING-TOP: 10px" vAlign=top align=right> </TD></TR><TR><TD style="PADDING-RIGHT: 10px; PADDING-LEFT: 10px; PADDING-BOTTOM: 10px; PADDING-TOP: 10px" colSpan=2>Try the one simple strategy that keeps you thin for life!

There's no need to make drastic changes with the No-Diet Diet. You can lose pounds by making smart substitutions. The plan is based on simple math: To lose a pound a week, cut 500 calories from the foods you eat each day. Cutting 500 calories a day is not as tough as it sounds. We've listed painless ways to save 50 to 300 calories. You'll learn calorie-saving trade-offs you can apply to any meal.

</TD></TR><TR><TD vAlign=top colSpan=2>

Instead of regular milk, cheese or yogurt, switch to reduced fat.

Avoid eating too much mayonnaise: Use a low-fat variety or mustard.

Limit fattier cuts of meat. Skipping two ounces of pork sausage saves 150 to 200 calories.

<LI>Don't drink your calories. Trade alcohol and soft drinks for water or beverages containing artificial sweeteners.

If you omit fewer than 500 calories a day, you'll still lose weight--just more slowly. The beauty of the No-Diet Diet is that even small changes add up over time.

Source: Elaine Magee, M.P.H., R.D., author of The Change of Life Diet and Cookbook

Cut calories from your favorite meals.

Lighten up without sacrificing flavor. Make sure your calorie-cutting choices total 500 calories a day and you can lose one pound a week.

BREAKFAST

Save up to 50 calories (per serving)

<LI>Spread 1 oz. light cream cheese on a bagel instead of regular cream cheese.

Calories saved: 35

<LI>Choose 1 cup low-sugar cereal (Frosted Flakes 1/3 Less Sugar over regular Frosted Flakes).

Calories saved: 50

Save up to 100 calories

<LI>Order a 12 oz. morning latte with nonfat milk instead of whole milk.

Calories saved: 75

<LI>Scramble your eggs in a nonstick frying pan with canola cooking spray instead of a tablespoon of butter or oil.

Calories saved: 100

Save up to 150 calories

<LI>At McDonald's, order an Egg McMuffin rather than the Sausage McMuffin with Egg.

Calories saved: 160

<LI>Instead of putting two ounces sausage in your omelet, toss in chopped mixed vegetables.

Calories saved: 175

LUNCH

Save up to 50 calories (per serving)

<LI>When making a grilled cheese sandwich, use 1 oz. reduced-fat Swiss or Cheddar cheese instead of regular cheese.

Calories saved: 35

<LI>Use 1 Tbsp. light mayonnaise in tuna, chicken or egg salad instead of full-fat regular mayonnaise.

Calories saved: 50

Save up to 100 calories

<LI>Heat up 1 cup of a broth-based soup instead of a creamy one.

Calories saved: 80

<LI>Skip the 12 oz. fruit drink and munch on a medium orange instead.

Calories saved: 100

<LI>Instead of egg salad, order a turkey breast sandwich with mustard.

Calories saved: 100

Save 150 calories or more

<LI>Substitute a can of diet soda for regular.

Calories saved: 150

<LI>Caesar salad is a great choice, but skip crispy chicken and creamy dressing. Opt for grilled chicken and low-fat dressing.

Calories saved: 250

<LI>If you have fast food, downsize from large to small french fries.

Calories saved: 290

SNACK

Save 50 to 100 calories (per serving)

<LI>Instead of two peanut butter cups, spread 1 Tbsp. peanut butter on a chocolate graham cracker.

Calories saved: 50

<LI>Eat light yogurt (8 oz.) instead of sweetened kinds.

Calories saved: 100

<LI>Sip diet iced tea instead of a regular-calorie version.

Calories saved: 100

Save 150 calories or more

<LI>Treat yourself to 1 cup low-fat ice cream rather than the regular full-fat version.

Calories saved: 175

<LI>Satisfy a chocolate craving with a Fudgsicle instead of a candy bar.

Calories saved: 175

DINNER

Save up to 50 calories (per serving)

<LI>Dress salads with 1 1/2 Tbsp. light ranch dressing instead of regular.

Calories saved: 40

<LI>Top a Mexican top entrée or baked potato with 3 Tbsp. fat-free sour cream instead of regular.

Calories saved: 50

<LI>Prepare boxed stuffing and macaroni mixes with 2 Tbsp. trans-fat-free margarine instead of 4 Tbsp. stick margarine or butter, as the directions often call for.

Calories saved: 50

Save up to 100 calories

<LI>Have a light hot dog instead of a regular hot dog.

Calories saved: 75

<LI>Instead of a chicken thigh with skin, try a 4 oz. skinless chicken breast.

Calories saved: 100

<LI>Order a Quarter Pounder without cheese.

Calories saved: 100

Save up to 150 calories or more

<LI>Eat two large Pizza Hut Veggie Lover's slices instead of one with meat toppings.

Calories saved: 150

<LI>If you like frozen fish, choose grilled fish filets (like Gorton's Grilled Filets) instead of crunchy or battered ones.

Calories saved: 150

<LI>Choose a light frozen entrée (such as Healthy Choice Breaded Chicken) instead of regular, larger frozen dinners.

Calories saved: 300

</TD></TR><TR><TD colSpan=2></TD></TR></TBODY></TABLE>

 

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