Weatherford Democrat

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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.

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