Weatherford Democrat

Top News

July 7, 2013

EXTENSION NEWS: Lose weight without dieting

By KATHY SMITH

There are many fad diets that you can follow to lose weight quickly. Unfortunately most of them will leave you feeling hungry and deprived. Instead, take small steps to change your food an activity habits by tweaking your food choices and lifestyle habits.

Remember that 1 pound of fat is equal to 3,500 calories. By eliminating 500 calories a day through reducing food calories and increasing activity, you can lose about a pound a week. If you need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year. By keeping the weight off permanently you will achieve improved health and look great.

Try these simple strategies to lose weight without dieting:

• Eat breakfast. Breakfast is a must for those losing weight and keeping it off. Skipping breakfast is often thought to be a good way to cut calories, but by the end of the day you end up consuming more calories. Those who eat breakfast have a lower body mass index and they perform better at work and in school. Enjoy a bowl of whole-grain cereal topped with fruit and low-fat milk for a nutritious quick start to your day.

• Eliminate night eating. Establish a time when you will stop eating. Don’t give in to mindless snacking while watching television. Have some fruit, frozen yogurt or something sweet after dinner, then brush your teeth so you will be less likely to eat or drink anything else.

• Choose healthy beverages. Make water your beverage of choice. Sweetened drinks can add calories quickly and often don’t reduce the feelings of hunger. You can enjoy water, sparkling water with citrus, low-fat milk or 100 percent fruit juice in small portions. Limit alcohol on the weekends to save a lot of calories.

Text Only
Top News
Must Read
Top News
House Ads
AP Video
Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN Raw: Deadly Landslide Hits Indian Village Obama Chides House GOP for Pursuing Lawsuit New Bill Aims to Curb Sexual Assault on Campus Russia Counts Cost of New US, EU Sanctions 3Doodler Bring 3-D Printing to Your Hand Six PA Cops Indicted for Robbing Drug Dealers Britain Testing Driverless Cars on Roadways Raw: Thousands Flocking to German Crop Circle At Least 20 Chikungunya Cases in New Jersey Raw: Obama Eats Ribs in Kansas City In Virginia, the Rise of a New Space Coast Raw: Otters Enjoy Water Slides at Japan Zoo NCAA Settles Head-injury Suit, Will Change Rules Raw: Japanese Soldiers Storm Beach in Exercises Raw: Weapons Fire Hits UN School in Gaza Raw: Rocket Launches Into Space With Cargo Ship Broken Water Main Floods UCLA
Poll

The City of Weatherford is considering an ordinance that would ban smoking inside restaurants and enclosed areas where food is prepared, sold or consumed. Do you agree with this proposal?

Yes
No
Undecided
Don't care
     View Results