51 ways to lose calories
This article appeared in Pune Mirror - Daily Mirror, dated 23-November-'09
MORNING
(1) Eat breakfast. Research says you'll eat at least 100 fewer calories over the course of the day.
(2) Rather than having two scrambled eggs on buttered toast, enjoy one poached egg on buttered wholemeal bread.
(3) Have two teaspoons of fruit jam instead of the usual equivalent to four teaspoons of butter on your morning toast.
(4) Swap four tablespoons of muesli for four tablespoons of bran flakes, instead.
(5) Swap milky coffee with full-fat milk for a cup of tea with skimmed milk.
LUNCH
(6) Replace 30g of cheddar cheese in your sandwich with a tablespoon of low-fat cheese spread.
(7) Skip the mayo and add a squeeze of lemon juice to your chicken sandwich instead.
(8) Swap a jacket potato with chilli for one with baked beans.
(9) Ask for your salad dressing to be left on the side. A typical salad dressing has around 100 calories per tablespoon. Lemon juice or balsamic dressing is virtually fat-free.
(10) Change one pot of creamy fullfat yoghurt for a fat-free one.
SNACKS
(11) Eat a small apple instead of 6 squares of milk chocolate.
(12) Two squares of dark chocolate rather than an entire milk bar.
(13) Dip into salsa with carrot or celery sticks, instead of corn chips.
(14) Swap a handful of salted nuts for a handful of tortilla chips.
(15) Have some olives instead of peanuts.
AT NIGHT
(16) Swap 50g of pepperoni for 3tbsp of sweetcorn on your pizza.
(17) Ask for half the usual amount of cheese topping too - 35g or less of mozzarella.
(18) Skip the chicken skin - just 20g is 100 calories.
(19) Replace three rashers of fried back bacon for two of grilled back bacon.
(20) Your meat portions should be no larger than a deck of cards - around 85g.
(21) Enjoy pasta; just have half as much - a tennis ball-sized portion is plenty.
(22) Replace creamy sauces with tomato-based ones instead.
(23) Add lemon juice and fresh herbs to steamed veg instead of butter.
(24) Swap 150mls of full fat coconut milk for reduced fat coconut milk.
(25) Have fish and chips, but with steamed white fish instead.
DESSERT
(26) Enjoy a slice of apple pie but leave the bit of pastry or the crust.
(27) Swap three scoops of icecream for sorbet.
(28) Swap regular jelly for sugar-free jelly.
(29) Have a baked apple with sultanas instead of apple crumble.
TAKE AWAYS
(30) Instead of a medium portion of chips go for small one.
(31) Choose thin slice pizza instead of thick or cheese-stuffed.
(32) Swap a Big Mac for a smaller cheeseburger.
(33) Have tandoori chicken instead of a chicken korma.
(34) Swap chicken and sweetcorn soup for hot and sour soup.
(35) Swap potato side dishes for steamed spinach or carrots.
DRINKS
(36) Swap your morning cappuccino for an espresso.
(37) Use low-fat milk instead of full-fat for all your daily coffees.
(38) Add cinnamon or nutmeg, not syrup, to your low-fat latte.
(39) Learn to love herbal teas, instead of hot chocolate.
(40) Swap a bottle of chocolate milk for a fruit smoothie.
(41) Swap two large glasses of orange juice for two of tomato juice.
(42) Instead of a pint of strong lager, have regular.
(43) Better yet, instead of fizzy drinks have sparkling or still water with lemon.
(44) Sip your nightly glass of white wine but use half as much alcohol and top with soda.
LIFESTYLE
(45) Get enough sleep. Research shows getting seven hours each night helps control food craving hormones.
(46) Eat slowly and always eat at the table.
(47) Use smaller bowls and plates so a full plate has less food.
(48) Use non-stick pans - eliminating oil and butter is an easy way to cut 100 calories.
(49) Drink a glass of water 20 minutes before dinner.
(50) Use a spray oil instead of 1tbsp of regular oil.
(51) Have one biscuit instead of three. And savour every mouthful.