Weight loss 100 calories at a time

Charlyn Fargo, Contributor

I am convinced losing weight is like saving money - you do it a few calories or a few dollars at a time. It takes 3,500 calories to gain a pound and the same amount to lose a pound. If you break that down, decreasing 100 calories per day for a year can result in a 10 pound weight loss.

The Cooperative Extension Service in Lancaster County, Nebraska, offers 12 easy ways to eat 100 fewer calories per day:

1. Modify your milk. Switch from whole milk to two per cent, or it's even better to choose skimmed over two per cent milk.

2. Modify your mayonnaise. Switch from two tablespoons of regular mayonnaise to two tablespoons of low-fat mayonnaise.

3. Rethink your drink. Choose a 12-ounce can of diet soft drink at zero calories for a similar amount of a regular soft drink at 150 calories or drink water.

4. Downsize your drink. If you have been drinking a 20-ounce soft drink, switch to a 12-ounce size.

5. 'Dress' don't 'drown' your salad. Each two-cup serving of salad greens should have about one tablespoon of dressing. You can get more flavour with less dressing by making sure your salad greens are washed and thoroughly dried.

6.Size up your cereal bowl. Most of us eat twice the serving size listed on cereal boxes. Try eating from a smaller bowl to aid in portion control.

7. Watch your bread and spreads. When dining out, limit the amount of bread/rolls and spreads eaten before a main course.

8. Count your cookies. A single medium-sized cookie easily can have about 100 calories. Often, it's easy to pop two or three at a time.

9. Top your potato with fewer calories. A couple of tablespoons of butter can add up to 200 calories per two tablespoons. Try switching to sour cream (one-fourth cup equals 100 calories), or switch to low-fat or fat-free sour cream for even fewer calories.

10. Lessen your liquor. If you drink, limit consumption to one drink for women and two drinks for men. A typical five-ounce glass of wine has 100 calories, a 12-ounce serving of beer has 150 calories, and 1.5 ounces of spirits has 100 calories.

11. Be size-wise with fast food. Skip the mayonnaise when ordering a fast-food burger. Try a small, regular or junior instead of a bigger version. Order the smallest size of fries, or consider a side salad with light dressing instead of fries. Order a diet soft drink or plain water.

- Nebraska Cooperative Extension Service

Charlyn Fargo is a registered dietitian at Creators Syndicate, www.creators.com.