6 Small Solutions to Cut Calories that Count!

Written By: Paul Hodges, General Manager @ O2 Brennan Station

Face the facts; it’s the beginning of March, and we are almost a quarter done with 2012. I am sure by now, you have set your workout routines to a consistent 5 days a week, eaten healthy, consistent daily meals, and lost that 20-er so pounds you gained over the Holidays?

Well, in a perfect world that might be the case, but none of us are perfect, and this world is far from that ideology. However, by consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. Go a step further, downsizing by 500 calories a day and start with eating 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss. You won’t see dramatic changes immediately, but small tweaks like these can, and will, pay off over time. Here are 6 small solutions to help cut calories that count, even by as little as 200 or less, but will have a greater impact on your well-being!

1. Share your entrees. Every time I go out to eat with friends, I always order a salad, and split the entrée. You will not only consume fewer calories, but you will also walk out of the restaurant with some extra change! Choose items that have a good source of protein with a vegetable option as its side item.
2. Pack your snacks for work. Pick up items at the grocery store that have 250-300 calories or less in bulk and take them to work. By simply packing some fruit, almonds, or protein bars, you can help boost your metabolism and stay less hungry throughout the day.
3. Limit coffee/caffeine calories. A 16-ounce Starbucks Caffè Mocha with whole milk, for instance, packs 400 calories—ouch! Always opt for low-fat milk, or skim milk for lightening up that coffee flavor. I personally prefer green tea with 1 tablespoon of raw sugar, for that small boost of energy over coffee.
4. Walk and talk. Got a friend you haven’t chatted with in a while? Take the phone and go for a walk. You would be surprised how much time goes by when you are chatting away, while exercising. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
5. Sleep well, lose more. By getting a good night’s sleep, you will stay more productive throughout the next day. More production leads to more energy and more calories burned! An average of 7-8 hours is recommended each night, so make an effort to consistently go to bed at the same time.
6. Keep an exercise journal. Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals. This makes your accomplishments and aspirations a matter of public record.