| To lose one pound of body weight in a week, a | | | | whole grains have been proven to reduce the risk of |
| person must consume about 500 fewer calories than | | | | colon cancer by increasing the fiber that your body |
| he or she burns each day. Here are 18 ways to lose | | | | needs. |
| weight without going on a diet. | | | | 11. Saute meat, chicken and vegetables in broth |
| 1. Instead of drinking orange juice at breakfast, eat a | | | | instead of butter. And speaking of butter: replace it |
| whole orange. You'll save about 45 calories. | | | | with nonfat sour cream on baked potatoes. |
| 2. Make your breakfast omelette with four egg | | | | 12. Instead of Caesar salad, substitute a dinner sald |
| whites plus 1/4 cup egg substitute. Replace regular | | | | with nonfat salad dressing. |
| bacon with Canadian bacon to save even more | | | | 13. Do you love pasta? Have spaghetti with marinara |
| calories. | | | | sauce instead of fettuccini with Alfredo sauce. You'll |
| 3. Switch from whole milk to nonfat or lowfat milk. | | | | save at least 500 calories! |
| Use sugar substitute instead of sugar in your morning | | | | 14. When you're going out with friends, watch your |
| coffee or latte. | | | | alcohol intake. Instead of using Coke or Seven-Up |
| 4. At lunch, use mustard instead of mayonnaise on | | | | with your drinks, choose tonic water or seltzer. |
| your sandwich to save 100 calories (per tablespoon) . | | | | 15. Restaurants are notorious for their huge serving |
| Eliminate the cheese and save 100 more calories. | | | | sizes. Eat only half of your dinner and save the rest |
| 5. Instead of a Big Mac and large fries, go for a plain | | | | for lunch tomorrow. Or simply share the meal with a |
| hamburger and a small french fry and save a | | | | friend. |
| whopping 590 calories! | | | | 16. Get moving. Walk to the store instead of driving. |
| 6. Don't eat potato chips at snack time. Have an | | | | Walking is the best exercise you can do to lose |
| apple instead for less calories plus the added benefit | | | | weight. |
| of more fiber. | | | | 17. Get more walking time by replacing coffee breaks |
| 7. Substitute diet cola or iced tea for your usual soda. | | | | with exercise breaks. Also use half of your lunch |
| You'll save 150-200 calories per drink. | | | | break to take a brisk walk with a co-worker. |
| 8. Eat every two to three hours with smaller portions. | | | | 18. Swim, swim, swim. By swimming for just an hour |
| Don't skip breakfast! Eating small, frequent meals | | | | you can burn 500 calories. You'll also end up with a |
| keeps blood glucose levels stable and minimizes the | | | | firmer, more toned body. |
| impulse to overeat. | | | | You don't have to go on a strict diet to lose weight. |
| 9. Eat more healthy snacks like dried fruits and nuts, | | | | Change to more sensible eating habits and start |
| fresh fruits, cut up veggies or yogurt. | | | | moving your body by walking, swimming or bicycle |
| 10. Substitute whole grain foods for white bread, rice | | | | riding. You'll be rewarded by good health and a fit |
| and cereals. You will not only cut fat and calories, but | | | | body. |