Have you ever wondered, “will substituting food items with lower fat or fat free varieties really make a difference?”
Hi this is Eunice with Diet Center.
Making simple substitutions in our daily meals and recipes can make significant reductions in our calorie intake that should help improve our weight loss progress. Here are some examples of how many calories we can save by substituting lower fat products for high fat ones:
· 1-cup skim milk verses 1-cup whole milk saves 60 calories.
· 4 eggs verses 1 egg and 3 egg whites saves 193 calories.
· Nonstick cooking spray verses oil or butter saves 135 calories per tablespoon.
· Removing the skin from a five-ounce portion of chicken or turkey saves about 360 calories.
· Plain, nonfat yogurt verses cream in recipes can save about 700 calories per cup.
· Plain, nonfat yogurt instead of mayonnaise in dressing recipes can save over 480 calories per 1/3 cup.
· 1 tablespoon of fat free salad dressing versus 1 tablespoon of a full fat salad dressing can save about 56 calories.
Try to be aware of correct serving sizes. For example the full fat salad dressing that I referred to earlier contains 73 calories per tablespoon. If not measured out that could equal 219-438 extra calories.
Making small substitutions can make a big difference in the number of calories we consume. It’s a little change that can make a significant impact on our weight loss progress.
What about when it seems like the numbers on the scale aren’t changing?
It’s important not to overreact when the scale doesn’t seem to move in the right direction. Try to keep in mind that there are many variables that can affect the scale’s readings. Here are some things that may affect the readings on the scale so that our weight may appear heavier:
· Time of Day: Weight at later times of the day can be 2 to 4 pounds heavier than in the mornings.
· Extreme Temperatures: hot weather can cause fluid retention.
· Moderate Exercise: Muscles hold water for a small period after exercise.
· Excessive Exercise: Pushing our body too hard can cause it to fight back by holding onto what it has.
· Dehydration: Not drinking enough water can cause our body to retain fluids.
· PMS: Fluid retention can last 7 to 10 days.
· Illness: The body may hold onto weight and fluids to help protect and heal itself.
· Medications: Medications can affect weight loss progress.
· Stress: The body may try to protect itself by holding onto its weight during high levels of stress.
There may be times when you know you feel better, fit into clothing better, and know you lost weight. You probably have decreased in weight at such times, but the scale just doesn’t show it.
If you are unhappy with your weight, please call Diet Center today at 928-753-5066 or stop by 2601 Stockton Hill Rd. Suite H4 in Kingman.
Diet Center’s Weight loss tip of the week – Does it really make difference?
