So many people come to see me upset, having gained a steady pound or two a year for the past 10 years or so. They feel like failures, are worried about their blood pressure or cholesterol, and don’t know how to turn it around.
Do you know what that pound or so a year really means? 10 calories a day. That’s all – just 10 measly calories a day. One extra bite at a meal. This is not failure, its just life.
Want to lose those 10 pounds without even thinking much about it? Its easier than you think.
All it takes is a difference of 100 calories a day for a year. That’s it.
You may be thinking “I don’t want it to take a year to lose 10 pounds!” and I understand that. But think about it this way. If I told you that by the start of next Summer, you could be a size smaller than you are today, without feeling deprived or dieting?
Sounds good, yes?
Without thinking, we all easily eat an extra 100 calories a day that we wouldn’t really even notice leaving behind. On the flip side, if you want to gain weight try adding extra calories that don’t bulk up your meals.
What does 100 calories look like?
- 1 slice of sandwich bread
- 2 small slices of bacon
- 1 Tbs of butter or mayonnaise
- 1 8oz glass of juice or milk
- 8 potato chips
- 20 mini pretzels
- 1 fun size candy bar
- 1 glass of wine
- 3-4 bites of pizza
- 2 Oreos
So, ordering your turkey sandwich without bacon saves you 100 calories, and you still get your turkey sandwich. Avoiding the jar of candy on your coworkers desk saves you at least 100 calories. Not eating the stuff your kids leave behind on their plates saves you at least 100 calories. Really, did anyone get deep joy from eating a cold french fry?
Those extra bites we take after we are full but keep on picking at our meal can add an extra 100 calories too. When you are full move on, and pack up what’s left to enjoy another time.
Skipping that second glass of wine, having sparkling water instead of juice, and skipping out on packaged cookies – none of those things really diminish the joy we get from our food. But they can increase the joy we get when our clothes fit.
Gaining 10 pounds is easy, and losing it can be easy too. Be aware of what you are eating, and leave behind the things that add calories but no nutrients or real enjoyment to your day. Soon this way of eating will become second nature. Let me know how it goes!