Weight Loss on Your Resolution list?

 

Well, no surprise- it is on many of ours!  We may have great intentions by setting resolutions but unfortunately over 50% of our resolutions will be broken within the first month, by February!  Regarding weight loss and dieting there are even more startling statistics.

weight loss goals for 2016, lose weight, get fit, be healthy

Diet/Weight Loss Statistics:

1.The weight loss industry has burgeoned to an over 60 billion dollar industry

2. Most of the money spent on “diet” foods are diet soft drinks.

3. Approximately 50% of American adults are trying to lose or maintain their weight – 80% trying to lose the weight on their own.

4. Nearly all dieters (90-95%) will regain the weight they lost within the first 1-5 years.

5. Resolutions don’t work: within 2 weeks, nearly ¼ of resolutions made will be broken, and within 4 weeks, ½ of the resolutions are broken.

How do we actually stop dieting to lose weight for good?SMALL HEALTHY CHOICES ADD UP TO BIG CHANGES

The secret – simple, daily changes and conscious decisions to lose weight to achieve small, gradual and realistic changes to your exercise and eating habits over time.  That means making the right choices and being aware of some of the bad choices.

As one of my mentors, Darren Hardy, so clearly states in his best-selling book, The Compound Effect, “Your biggest challenge isn’t that you’ve intentionally been making bad choices.  Your biggest challenge is that you’ve been sleepwalking through your choices.”

Dr Hoppe and darren hardy with the Compound Effect book

So how can we start making better choices and implementing them every day, over a consistently lengthy part of time and stop sleep-walking?

Here are 10 tips to lose weight relatively effortlessly by just cutting out 100 calories per day in your caloric intake.  Remember that 3500 calories equals a pound of weight gain if consumed or a pound of weight loss if 3500 calories of energy are expended.

Let’s do a quick calculation:

Cut out 100 cal/day x 365 days/ years = 36,500 calories = 10 pounds loss!

Yes, just by cutting our 100 cal per day you will lose 10 pounds over one year.  Pretty amazing, right?

Here’s how to do it:

10 tips to cut 100 calories (or more!)

  1. Change out the condiments: Rather than using mayonnaise, use mustard or hummus for your sandwiches. ( save 100- 200 calories)
  2. Swap out the ½ cup of guacamole for an equal amount of salsa and save 150 calories!
  3. Dip vegetables into hummus rather than ranch or other creamy dressings.
  4. Sprinkle lightly toasted pecans rather than oil-soaked croutons on your salads
  5. When eating out:
    1. Ask for dressing on the side – you’ll use about 4-6 tablespoons less that what restaurants use to toss their salads
    2. Go for the grill – restaurants meals typically contain up to 2 ounces of added oil ( 500 calories!) by adding oil to sauces or the cooking process. Choose grilled or poached fish rather than fried and go for steamed veggies rather than creamed veggies.
  6. Cooking at home:
    1. Saute vegetables and fish in ¼ cup of broth rather than 1 tablespoon of butter
    2. Replace heavy cream with same amount of skim milk mixed with 2 tablespoons of flour – cutting out another 150 calories!
  7. Switch Your Dishes– use smaller plates. The larger the serving dish the more likely we will fill it and consume what is on it.  According to the Journal of the American Medical Association, using a 9-inch appetizer plate versus a standard 11-inch dish can save up to 300 cal/day.
  8. Stop the Soft Drinks: Many hidden calories are consumed in sodas and fruit juices.  Ditch the coca-cola or sweetened iced tea for an 8 ounce glass of water infused with lemon or cucumber – cut out 200 – 300 calories!
  9. Turn off the Tube- Don’t eat in front of the TV. Let’s try to be more mindful and enjoying our meals rather than fixating on the tube and eating mindlessly.  Researchers from Georgia State University found that people took in up to 130 calories more if they ate in front of the TV rather than eating at table without remote.
  10. Buy a Veggie Swirler I just got one and love it! Put spaghetti squash or zucchini in the twirler and voila!  Instant pasta with 200-300 less calories!

100 calorie camparison

Remember, small changes done daily over time will lead to huge steps – in weight loss as well as many other areas of our lives!

P.S. If you want more help in your weight loss, I can help:  Click Below

Check out the GIA – Trim Challenge

 

In health and happiness,

Dr Diana Hoppe OBGYN in encinitas, CA. signature- hormones, menopause, weight loss, pap smear, total women's health care

 

 

 

 

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