How to Cut 200 Calories Per Day

According to the latest statistics from the American Obesity Association, approximately 127 million Americans are overweight, and 60 million are obese. The complications of obesity, documented by the Mayo Clinic include depression, hypertension, diabetes, sleep apnea, and stroke. When you combine these to facts, the result is shocking; over 180 Americans, many of them children, are at significant risk of a poor quality of life, catastrophic disease, or even death. With a prognosis like this, it is no wonder why both the television and print medias are full of diet fads, get thin quick scams, and false hopes. Everyone is looking for a magic cure to obesity, but there isn't one. The only way to successfully lose weight and to keep it off is to make a lifestyle change that supports both healthy eating habits and positive exercise habits.

While the idea of loosing weight or fighting back obesity might seem overwhelming, it is actually easier than one might think. The formula is simply output more than you input; in other words: eat less and move more. If you need to lose 20, 30, or even 50 pounds, the only way to do it is one pound at a time. That pound you are trying to lose is represented by 3500 calories. If you can manage to eat 3500 calories less in a given amount of time, then you will lose a pound in that same amount of time. Unfortunately, if you eat 3500 calories more than you output, you will gain a pound. If you can manage to eat just 200 calories less per day, and increase your activity by just 100 (walking for 20 minutes) calories of output, you can loose over two pounds per month. That is a weight loss goal and rate that can easily be maintained and managed over the course of your life.

How To Cut 200 Calories Per Day From Your Diet

Did you know that a standard 20 ounce bottle of soda has 250 calories. If you substitute one bottle of soda for 20 ounces of water every day, you will cut 200 calories.

Two tablespoons of mayonnaise has 200 calories. Mustard on sandwiches or plain yogurt in meat salads are perfect substitutes when making a lunch. By using yogurt in your chicken or tuna salad instead of mayo, you can skip 200 calories.

Speaking of sandwiches, American cheese has 94 calories per slice. Cheese made with 2% milk only has 45 calories per slice, and I cannot tell the difference. If you cut out just 4 slices of cheese per week, or replace all of your cheese with 2%, you can easily cut out 200 calories.

I love baked potatoes, but I don't like the calories in sour cream, butter, and cheese. Instead, I top a potato with salsa or fat free ranch dressing. The toppings on a standard baked potato easily add up to 200 calories, but two tablespoons of fat free ranch only has 40 calories. Salsa is good on salads on vegetables as well. Instead of adding two tablespoons of butter to steamed green beans or broccoli, try salsa. You will save over 200 calories.

If you love your coffee as much as I do, it is time to switch to Splenda, Equal, or NutraSweet. Yes, these artificial sweeteners may have health effects in large quantities or over a long time span, but the fat on your organs will kill you much sooner. One tablespoon of sugar has 45 calories. If you can substitute sweetener for five tablespoons of sugar per day, you will eliminate over 200 calories from your diet.

Everyone needs dessert; but ice cream will not help you lose weight. A one cup serving of ice cream has 286 calories, while a serving of fat-free chocolate or cheese cake pudding only has 74. Fat-free, sugar-free puddings and gelatin will be your best bet for desserts, and this simple change can help you save 200 calories from your waist line.

Tools to Help You Make Smart Choices

Losing weight, when it comes down to it, is not that hard. It is easier if you do not try it alone however. A good set of tools, an accountability partner, and a journal are great at helping you make those little changes that can save your life. By simply cutting 200 calories per day and exercising 15-20 minutes per day, you can loose almost 3 pounds per month, or 36 pounds per year. These little changes will be manageable and repeatable. By experiencing a lifestyle change rather than a fad diet, you can have a healthy lifestyle that can be maintained for years to come.

For a great bank of the nutrition value of foods, please visit: http://caloriecount.about.com/

For a list at what 200 calories of food actually looks like, visit: http://www.wisegeek.com/what-does-200-calories-look-like.htm

For a great journal and accountability partner, please visit: http://www.fitday.com/