Whether it’s a little extra creamer in your coffee, some mayo on your sandwich or a side of dipping sauce for your fries, little decisions like this can add up in a big way. In fact, it is estimated that eating an extra 50 calories a day can actually sneak on about five pounds a year.
But steering clear of extra calories may not be as tough as you’d think. It doesn’t require making any drastic changes; instead, focus on hidden sources of calories that are easily overlooked.
Changes to digest
Let’s start with breakfast. When you’re enjoying your morning coffee, skip the sugar and creamer and try flavoring your java with vanilla extract or cinnamon instead. This small change will save you at least 29 calories. You can also replace the butter on your morning toast with a teaspoon of jam or nutritious nut butter.
At lunch, make tuna or salmon salad with low-fat vinaigrette instead of full-fat mayo, which is nearly 100 calories per tablespoon. When ordering a salad, ask for a non-creamy dressing on the side, but resist the temptation to use it all -- about half is all you really need.
Downsize that glass of wine before dinner from 5 to 3 ounces. Add a splash of seltzer to extend it.
You can also cook with olive or sesame oil as a healthy option, but go easy -- every tablespoon has 120 calories. Measure out a half-tablespoon instead so that you won't use too much of a good thing. Save even more by switching to an oil spritzer instead of pouring from the bottle.
At 30 calories a tablespoon, barbecue sauce adds unwanted calories to meat. Instead, grill or roast meats with fresh herbs and spices for flavor. Use fat-free (and low-salt) broth when you need to baste.
And don't forget to drink plenty of water. Water keeps you feeling full and your metabolism running in tip-top shape.
Find your healthy weight
When it comes to achieving and maintaining weight loss, everyday choices make a major impact. Eating a balanced diet and exercisinghelp you to feel and look your best; however, weight loss can be far more complicated and difficult.
To help you successfully navigate your weight loss journey, the experts at GMC’s Center for Weight Management offer several programs and a wide-array of resources. Whether you’re interested in their clinically proven medical weight loss program, comprehensive surgical weight loss options or the individualized aftercare program, the Center for Weight Management will work to make your weight loss as successful as possible.