Small changes can add up to big weight losses

Small changes can add up to big weight losses

When you take a closer look at the foods you routinely eat – and your everyday exercise patterns -  it’s amazing how a little fine tuning can add up to big rewards. Here are some changes that could lead to the loss of 60 pounds in a year:

• Add 20 extra minutes to daily exercise – the extra 100 calories burned per day could mean 10 pounds lighter at the end of a year.
• If your usual breakfast five days a week is a coffee drink and a croissant, a switch to a protein shake will shave off about 250 calories a day – enough to drop more than 18 pounds in a year.
• A healthy habit of eating salad about 7 times a week is a bit counterproductive if the greens are drenched in dressing.  Reducing the amount of salad dressing from three tablespoons to one will lead to savings of more than 1000 calories a week – and the loss of about 16 pounds in a year.
• About three times a week, instead of having a chocolate bar as an afternoon pick-me-up, have a small protein bar and a cup of tea instead. You could be cutting as much as 600 calories a week – enough to shed nearly 9 pounds in a year.
• Sandwiches are eaten 5 times a week on average and always include a slice of cheese.  Lose the cheese and replace with salad, and save 500 calories a week.  Another 7 pounds could be lost in a year with this one change.
• Dessert is eaten six times a week – usually cookies or ice cream, to the tune of about 200 calories.  Swap for a piece of fruit, and cut enough calories to lose another 10 pounds in a year.