First, let's talk about how weight is lost or gained. I ran across The Key to Your Weight Loss New Year’s Resolution which states:
Ok - so how simple is that? Now all you have to do is figure out how to effortlessly move into the first category, which I would like to amend to be "consume less calories and/or exercise more" because you can still lose weight doing just one or the other but doing both will speed up the process.Despite the grim statistics that say most won’t lose weight, you have to know that you can. The body obeys, without fail, certain laws. The laws of body that govern weight loss are simple in concept:* If you consume less calories and exercise more, you will lose weight.* If you consume more calories and exercise less, you will gain weight.* If your calorie consumption and activity level stay the same, your weight will not change.Period.
Now for my easy way to lose weight.
Substitute. That's right, a single, simple substitution can add up big over time. For instance, about 25 years ago I switched to fat-free (skim) milk simply because it had fewer calories and I realized I could lose weight with no effort on my part.
How did this work? Well, I typically drink one 8-ounce glass of milk each day. According to the CalorieKing website, non-fat milk has 91 calories, reduced fat (2%) milk has 122 and whole milk has 147. As I was already drinking low fat milk, my switch to skim saved me 11,315 calories per year. At approximately 3,500 calories to lose one pound, this simple substitution equates to over 3 pounds lost weight for the year.
While this may no seem like much, remember that it was effortless. Also, consider how this single change adds up over time. Over 10 years, we're talking 30 pounds! And if I had switched from whole milk to skim, my weight loss would be nearly double.
Yes, there is a disclaimer!
For this easy weight loss tip to work, you can't be making up for the calorie reduction elsewhere. But you knew that, right? So no extra helpings at meals or added snacks or desserts just because you're feeling all virtuous, ok?
This easy weight loss tip works everywhere!
Another substitution that has saved me big over time is my hamburger fix. I don't have them too often but I do love hamburgers. So how can you save calories on this high calorie item?
Well, my preferred fast-food hamburger comes from Burger King and I ALWAYS opt for the Whopper Jr instead of the regular Whopper. Calorie savings? Almost half (340 vs 670). If I have just one hamburger per month, there's over a pound saved during the year. And I knew I was a total success the day I got my Whopper Jr and thought they'd given me the wrong sandwich because it was SO BIG!
So where can you make simple changes that will save you big on calories over the course of the year? Look at the foods you eat regularly and see if there are painless, calorie-saving substitutions you can make to lose weight now and keep it off in the future.
And if you'd like more ideas and inspiration for losing weight, check out
The Over-50's Guide to Losing Weight and Keeping it Off. And no, you don't have to be over 50 to read it!
Please note: I reviewed the guide previously and I liked it enough to sign up as an affiliate. So if you click on a link and buy the guide, a portion of your purchase will go to me.