100 Painless Ways to Cut 100 or More Calories.series

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REACHING YOUR FAT-LOSS GOALS may be easier than you think. To lose a pound of

fat a month, all you need to do is cut 100 calories a day from your diet,

assuming the intake and expenditure of all other calories remains the same.

That's because a pound of body fat is equivalent to about 3,500 calories. So if

you cut 100 calories a day for 31 days, you're cutting 3,100 calories--or about

a pound.

Wait...a pound a month? Isn't that a little slow? Well, mounds of research

indicate that you're more likely to keep weight off if you lose it slowly.

Besides, losing a pound a month doesn't require drastic changes in your eating

habits. It can be as simple as eating two egg rolls with your Chinese stir-fry

instead of three. Here are 100 painless ways to cut 100 or more calories a day.

As a bonus, they all reduce fat or sugar, which means, calorie for calorie,

you're getting more vitamins and minerals.

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2

tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use

nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with

fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2

tablespoons of regular mayonnaise.

see you next day

your friend john