Tomorrow morning, start here
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There is a simple formula you can use to sensibly shed a pound a week. If you eat 3,500 fewer calories than you burn in your weekly routine - that's 500 calories per day - you can lose a pound every seven days. Start with your current menus and exercise and follow the estimates in this chart to save 500 calories every day. No need to skip dessert every night or walk for hours on the weekend. Hint: Watch what you drink. Most people get close to 20 percent of their daily calories from beverages. Here's a week's worth of ideas.
ANYTIME TODAY: SAVE 80 CALORIES*
Walk 1 mile in 20 minutes.
BREAKFAST: SAVE 100+ CALORIES
Split your breakfast into two courses. Have an egg, slice of whole wheat toast, and small glass of juice early; an apple mid-morning with coffee or tea.
(Instead of a cereal-based breakfast and a mid-morning muffin.)
LUNCH: SAVE 90 CALORIES
Add two extra slices of tomato to moisten your sandwich.
(Instead of adding 1 tablespoon mayonnaise.)
SNACK: SAVE 50 CALORIES
1/2 cup grapes.
(Instead of a typical granola bar.)
DINNER: SAVE 80 CALORIES
Add olive oil to vegetables after cooking. Steam 1 cup of vegetables, sprinkle with 2 teaspoons olive oil, salt, pepper, and lemon.
(Instead of saut??ing in 2 tablespoons olive oil.)
DESSERT: SAVE 150-350 CALORIES
Skip dessert tonight.
(Instead of a few cookies or a bowl of ice cream.)
ANYTIME TODAY: SAVE 80 CALORIES*
Walk 1 mile in 20 minutes.
BREAKFAST: SAVE 40 CALORIES
Usual breakfast; change drink: Add 3 ounces sparkling water to 3 ounces orange juice.
(Instead of a 6-ounce glass orange juice.)
LUNCH: SAVE 100+ CALORIES
Skip bread, pasta, and cheese at the salad bar. Add more raw vegetables and a little lean meat or plain tuna.
(Instead of a roll with the salad.)
SNACK: SAVE 60 CALORIES
1 apple
(Instead of 1/4 cup raisins.)
DINNER: SAVE 100 CALORIES
Marinate chicken or lean beef in wine, tomato paste, soy sauce, and Worcestershire; grill.
(Instead of using an oil marinade and stir-frying meat in marinade.)
BEVERAGES: SAVE 90-110 CALORIES
Sparkling water with dinner.
(Instead of a glass of white wine or 1 can of sweetened soda.)
ANYTIME TODAY: SAVE 80-100 CALORIES
Substitute water for any beverage.
(Instead of a small cup of juice or 1 can of sweetened soda.)
BREAKFAST: SAVE 60 CALORIES
Nonfat plain yogurt with sliced fruit (or frozen berries).
(Instead of nonfat fruit- flavored yogurt.)
LUNCH: SAVE 200 CALORIES
1 cup of broth-based soup, 1/2 sandwich with 2 tablespoons hummus, shredded carrots, sliced tomatoes, and lettuce.
(Instead of a 450-calorie sandwich.)
AFTERNOON: SAVE 50+ CALORIES*
Snow-shoe, bowl, or walk the mall.
(Instead of watching a DVD.)
DINNER: SAVE 45-90 CALORIES
Drink wine from a champagne glass (usually 5 ounces).
(Instead of drinking one or two 6-ounce glasses.)
DESSERT: SAVE 150 CALORIES
Fruit salad.
(Instead of a slice of apple pie.)
Omelet with 1 egg plus 2 whites and low-fat cheese, your favorite veggies.
(Instead of a 3-egg omelet with Swiss cheese.)
LUNCH: SAVE 170 CALORIES
Make lentil vegetable soup (see page 22); side salad. Freeze leftover soup.
(Instead of tuna salad sandwich.)
DINNER: SAVE 120 CALORIES
Grilled burger made with 1/4-pound lean beef and 1/2 cup chopped mushrooms.
(Instead of a 6-ounce all-beef burger.)
DESSERT: SAVE 90 CALORIES
1/2 cup nonfat frozen yogurt.
(Instead of 1/2 cup ice cream.)
Jump rope for 10 minutes in front of TV.
BREAKFAST: SAVE 70 CALORIES
8 ounces black coffee or herbal tea.
(Instead of a
LUNCH: SAVE 100+ CALORIES
6 to 8 pieces of sushi and 1 cup miso soup.
(Instead of a 13.3 ounce Caesar salad with chicken at Panera, for instance.)
SNACK: SAVE 120 CALORIES
100-calorie snack pack.
(Instead of what's available in the vending machine, such as pretzels.)
DINNER: SAVE 60-100 CALORIES
Top baked potato with 1 ounce of salsa.
(Instead of 1 ounce sour cream or 1 tablespoon butter.)
AFTER DINNER: SAVE 70 CALORIES*
Clean a closet in your house for 30 minutes.
Walk 1 1/2 miles in 30 minutes.
BREAKFAST: SAVE 100 CALORIES
Blender fruit and nonfat plain yogurt smoothie.
(Instead of a half bagel and cream cheese.)
LUNCH: SAVE 100+ CALORIES
Save 1/2 sandwich or a piece of fruit for snack later.
(Instead of adding another snack.)
DINNER: SAVE 170 CALORIES
Sole and vegetables (see page 22).
(Instead of 6 ounces chicken breast and rice.)
AFTER DINNER: SAVE 40 CALORIES*
Plug into your MP3 player, find a 5-minute song, and walk up and down your stairs.
Walk 1 1/2 miles in 30 minutes.
BREAKFAST: SAVE 170 CALORIES
Split 1 whole wheat English muffin; top with 1/2 tablespoon whipped cream cheese and 1 ounce smoked salmon.
(Instead of the same items on a medium-size bagel.)
LUNCH: SAVE 150 CALORIES
Microwave a 300-calorie spinach and goat cheese salad (see page 22).
(Instead of a 450-calorie sandwich.)
DINNER: SAVE 50-80 CALORIES
Dress tonight's salad greens with 2 diced plum or tomatoes on the vine marinated in 1 tablespoon vinaigrette for 5 minutes.
(Instead of adding 2 tablespoons vinaigrette to salad.)
*Calories burned through exercise are estimates for a 150-pound person. The more you weigh, the more calories you typically burn with exercise.
Compiled by M.E. Malone
