February is here, which means one thing: Resolutions are likely long forgotten.
You had every intention of making it work this year, didn't you? Well, it's really not that hard to renew the intention. I mean, let's just chalk it up to the extreme weather being a nasty distraction and jump back on the Weight Loss Wagon. To help you out, I've got some easy calorie cutting tips, courtesy of my wonderful doctor, Dr. Diana Hoppe.
Dr. Hoppe delivered my last baby twelve years ago. While I was sad to have finally met the OB of my dreams on the last time at bat, I was happy to have found a doctor who finally took the time to get to know me, not only as a patient, but as a person. Her intake includes questions about your emotional well-being and various aspects of your life, like job satisfaction. She understands that a lot of our external situations can have an impact on our internal health.
Dr. Hoppe no longer delivers Hoppe Babies, and is now completely focused on women's whole health. She wrote a book on a woman's healthy sex drive, so you know she gets us. Diana balances health with the little indulgences in life, (wine, chocolate, cheese... those are all things she loves as much as you and I) so when she gives advice on losing weight, it's based on reality and not on denying yourself too much enjoyment. Like she's told me time and again, it really comes down to making a few adjustments.
Here are some of her tips for cutting calories everywhere and still enjoying life:
Cutting Calories When Eating Out:
Dressing on the side – you’ll use about 4-6 tablespoons less that what restaurants use to toss their salads. Rather thank pouring it on yourself, dip your fork in the dressing before scooping up a bite of salad. You'll still taste the dressing but won't be taking in nearly the amount of fat and calories.
Go for Grilled – Restaurant meals typically contain up to 2 ounces of added oil, which can be upwards of 500 calories! Choose grilled or poached meats over fried or sauteed. You'll find that they're just as tasty and leave you feeling quite a bit lighter.
And... Choose steamed veggies over creamed veggies, and cut back on the breads and pastas.
Cutting Calories When Cooking at Home:
Saute in Broth: Saute vegetables and fish in ¼ cup of broth rather than 1 tablespoon of butter
Replace heavy cream - Instead, use the same amount of skim milk mixed with 2 tablespoons of flour. That cuts out 150 calories!
Change out the condiments: - Rather than using mayonnaise, use mustard or hummus for your sandwiches, saving you 100- 200 calories
Hummus Dip - Dip vegetables into hummus rather than ranch or other creamy dressings.
Cut the Croutons - Croutons are crunchy empty calories. Sprinkle lightly toasted pecans rather than oil-soaked croutons on your salads. You'll get the benefit of the omega 3's and still have that added crunch.
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.
Stop It with the Soda - 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. That cuts out 200 – 300 calories a pop!
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.
These small changes can add up to several pounds over the course of a year, so next New Year's, you'll be looking back at the ONE resolutions you actually accomplished.
Good Luck and Enjoy!