{"id":272,"date":"2008-07-28T08:32:03","date_gmt":"2008-07-28T14:32:03","guid":{"rendered":"http:\/\/nutritionknowhow.org\/wordpress\/?p=272"},"modified":"2013-08-26T16:12:13","modified_gmt":"2013-08-26T16:12:13","slug":"cheating-calories","status":"publish","type":"post","link":"https:\/\/nutritionknowhow.org\/blog\/nutrition-2\/cheating-calories\/","title":{"rendered":"Cheating Calories"},"content":{"rendered":"<p>A major\u00a0component to losing weight is to eat less food or in other words decrease your calorie intake.\u00a0 I know easier said than done, but small changes really can make a big difference.\u00a0Gradual weight loss, between 1-2 pounds per week, is what is recommended to improve your chances of sustained weight loss.\u00a0 Fad diets encourage you to lose weight quickly and by\u00a0drastic changes\u00a0that are not sustainable.\u00a0 Sustainable weight loss begins with making small practical and realistic changes to the way you eat and your physical activity level.\u00a0 These small steps can lead to big changes that improve your health and quality of life.<\/p>\n<p>Below are my personal favorite ways of cutting calories:<\/p>\n<ul>\n<li>I know I&#8217;ll make the members of the &#8220;Clean Plate Club&#8221; cringe but don&#8217;t clean your plate.\u00a0 Stop eating once you feel full.\u00a0 If you are concerned about being wasteful save the leftovers for a snack or your next meal.<\/li>\n<li>Share your meal.\u00a0 I must admit it does annoy my husband when I suggest we do this at a restaurant.\u00a0 Although, in the end we both leave the restaurant feeling satisfied and not uncomfortably full.\u00a0 Plus, we saved some money.<\/li>\n<li>Stock your work desk with nutritious snacks so that you can resist the urge to hit the candy machines.\u00a0 Some of my favorite &#8220;in my desk snacks&#8221; include: dried cranberries, mini bags of microwave popcorn, and granola snack bites.<\/li>\n<li>Limit yourself to 12-20 ounces of &#8220;fun fluids&#8221; per day.\u00a0 Fun fluids would include any type of drink that contains calories but very little nutrients such as regular pop, specialty coffee drinks, fruit drinks, and alcoholic beverages.\u00a0 If you can&#8217;t live without your caffeine and 12 ounces won&#8217;t do the trick switch to diet pop, or a &#8220;skinny&#8221; coffee drink.<\/li>\n<li>Drink water.\u00a0 Often times we mistake hunger for thirst.<\/li>\n<li>Chew gum.\u00a0 Often we eat because we are bored and not really hungry. \u00a0Try chewing sugar free gum instead.<\/li>\n<li>Eat slower.\u00a0 This is a tough one for me and I have to really think about it but it works.\u00a0 If I take my time and enjoy my food, I am able to notice my body&#8217;s cues and stop before I am overly full.<\/li>\n<li>Popsicles aren&#8217;t just for kids.\u00a0 It&#8217;s summer and it is hot here in Nebraska.\u00a0 Sugar free popsicles are a low calorie way to refresh and hydrate.<\/li>\n<li>This isn&#8217;t a way to cut calories but one of my favorite ways to burn calories.\u00a0 Always have a pair of walking shoes in your office.\u00a0 When you start to get tired, get up and walk around the building a few times.\u00a0 It is a great way to clear your mind and will make you a more effective employee. Go ahead and have your boss give me a call about this one.<\/li>\n<\/ul>\n<p>How\u00a0do you cheat calories?\u00a0 Share by posting a comment below.<\/p>\n<p>This refreshing summer drink recipe won&#8217;t break your calorie bank.\u00a0 There are only 70 calories per serving.<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" alt=\"\" src=\"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2008\/07\/berry-lemonade-slush-2.jpg\" width=\"243\" height=\"205\" align=\"right\" border=\"0\" hspace=\"5\" \/><\/strong>Berry Lemonade Slush<br \/>\n4 servings<\/p>\n<p>1\/3 cup lemonade flavor drink mix (dry)<br \/>\n1\/2 cup water<br \/>\n3 cups ice cubes<br \/>\n1 cup strawberries, fresh or frozen, thawed<\/p>\n<p>1.\u00a0 In a cup, mix together lemonade flavor drink mix and water.<br \/>\n2.\u00a0 Place ice cubes and strawberries in a blender.\u00a0 Pour drink mix into blender and process on high for 10 seconds.<br \/>\n3.\u00a0 Stop blender and stir with a spoon.\u00a0 Blend an additional 5 seconds or until smooth.\u00a0 Serve right away.<\/p>\n<p>Nutrition Information per Serving:\u00a0 Calories 70, Total Fat 0 g., Saturated Fat 0 g., Cholesterol 0 mg., Sodium 10 mg., Total Carbohydrate 19 g., Dietary Fiber 1 g., Sugars 15 g., Protein 0 g., Vitamin A 0%, Vitamin C 50%, Calcium 0%, Iron 2%.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A major\u00a0component to losing weight is to eat less food or in other words decrease your calorie intake.\u00a0 I know easier said than done, but small changes really can make a big difference.\u00a0Gradual weight loss, between 1-2 pounds per week, is what is recommended to improve your chances of sustained weight loss.\u00a0 Fad diets encourage you to lose weight quickly&nbsp;<a href=\"https:\/\/nutritionknowhow.org\/blog\/nutrition-2\/cheating-calories\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":5,"featured_media":8996,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[780],"tags":[],"class_list":["post-272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-2","cat-780-id"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2008\/07\/calories.jpg","_links":{"self":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/272"}],"collection":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/comments?post=272"}],"version-history":[{"count":4,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/272\/revisions"}],"predecessor-version":[{"id":8872,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/272\/revisions\/8872"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media\/8996"}],"wp:attachment":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media?parent=272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/categories?post=272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/tags?post=272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}