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Quick Weight Loss: 10 Easy Ways to Cut Calories

If you’re looking for quick weight loss tips, keep in mind that cutting calories doesn’t have to be the same as going on a diet. Small changes such as controlling your portions and controlling your TV-watching can lead to quick weight loss. Some easy changes in the way you eat can help you save calories without missing them. Registered dietitian Marisa Moore, a nutrition program coordinator at the Centers for Disease Control and Prevention in Atlanta, offers the following suggestions for reducing calories without feeling deprived. Follow these weight loss tips and you’ll wonder why you ever ate any other way.

1. Stop the sugar.

Swap sugar for an artificial sweetener in your coffee or tea. Your taste buds won't care but your waistline will.

Calories saved: 15 to 30 per cup

2. Go light on the mayo.

Light mayo has half the calories of the “real” stuff (50 vs. 100 calories), and any difference in taste is hardly noticeable on sandwiches. If you just can’t give up regular mayonnaise, either spread it very thinly or coat one slice of bread with light and the other with regular.

Calories saved: 50

3. Go cuckoo for sugar-free cocoa.

Regular cocoa mixes hover around 120 calories; sugar-free varieties range from 60 to 90 calories per packet.

Calories saved: 30 to 60

4. Switch from traditional syrup to light.

It has half the calories – 100 calories per 2 tablespoons versus 50 calories.

Calories saved: 50 per serving

5. Pop a frozen fudge pop.

There's only 40 calories in a no-sugar-added chocolate pop versus milk chocolate's 150 calories per 1 ounce.

Calories saved: 110

6. Downsize your tortilla.

Shrink your flour tortilla from 8 or 10 inches (220 calories) to a 6-inch corn version (90 calories).

Calories saved: 130

7. Substitute soy crumbles or ground beef in dishes such as spaghetti and chili.

Soy crumbles have about 90 calories per 3-oz. serving versus ground beef's hefty 220 calories per 3-oz. serving.

Calories saved: 130 per 3-oz. serving

8. Remix your drink.

Use diet soda or sparking water (0 calories) instead of regular soda or tonic water (150 calories) in a mixed drink.

Calories saved: about 150

9. Cut your steak in half.

Go from 6 oz. (about 320 calories) to 3 oz. and slice it over a salad or toss into stir-fry.

Calories saved: 160

10. String yourself along.

If you simply can’t resist a daily dose of cheese, opt for light string cheese, which weighs in at 50 calories, vs. 80 for the regular variety.

Calories saved: 30

Quick Weight Loss: 10 Easy Ways to Cut Calories

1. Stop the sugar.

Swap sugar for an artificial sweetener in your coffee or tea. Your taste buds won't care but your waistline will.

Calories saved: 15 to 30 per cup

2. Go light on the mayo.

Calories saved: 50

3. Go cuckoo for sugar-free cocoa.

Regular cocoa mixes hover around 120 calories; sugar-free varieties range from 60 to 90 calories per packet.

Calories saved: 30 to 60

4. Switch from traditional syrup to light.

It has half the calories – 100 calories per 2 tablespoons versus 50 calories.

Calories saved: 50 per serving

5. Pop a frozen fudge pop.

There's only 40 calories in a no-sugar-added chocolate pop versus milk chocolate's 150 calories per 1 ounce.

Calories saved: 110

6. Downsize your tortilla.

Shrink your flour tortilla from 8 or 10 inches (220 calories) to a 6-inch corn version (90 calories).

Calories saved: 130

7. Substitute soy crumbles or ground beef in dishes such as spaghetti and chili.

Soy crumbles have about 90 calories per 3-oz. serving versus ground beef's hefty 220 calories per 3-oz. serving.

Calories saved: 130 per 3-oz. serving

8. Remix your drink.

Use diet soda or sparking water (0 calories) instead of regular soda or tonic water (150 calories) in a mixed drink.

Calories saved: about 150

9. Cut your steak in half.

Go from 6 oz. (about 320 calories) to 3 oz. and slice it over a salad or toss into stir-fry.

Calories saved: 160

10. String yourself along.

If you simply can’t resist a daily dose of cheese, opt for light string cheese, which weighs in at 50 calories, vs. 80 for the regular variety.

Calories saved: 30

kathy

12 Nov 2009, 23:47

I have had RA and OA for 26 years. Last year I had my right knee replaced and desperately need the left one done. I'm on Arava, Lyrica,Evista,Synthroid,prednisone, and several high BP meds. I was walking and doing my sationary bike until 3 months ago. I was diagnosed with spinal stenosis. The stationary bike is very painful to sit on(both methods) and I have a pinched nerve that effects my left foot. It is numb,can't support me and now needs a brace due to the drop foot. I had lost 35 pounds after the knee surgery. I'm 5'1''and need to loose 40 more pounds. How do I loose wight now that I can't walk more that a few very slow feet with my walker and can't stand? i've cut calories, logged what I eat and do not use artifical sweetners. I need to exercise.
Any suggestions?

Suzan

03 Nov 2009, 12:18

Nancy, you sound like a very wonderful person. Your daughter must be a very important part of your life. You should be an advocate for those of us who suffer several different types of diseases. Weight gain is probably the worst thing that has happened to me since I have been diagnosed with RA, PsA, fibromyalgia, etc., etc., etc. It is very hard to be intimate with my husband because of my skin problem, then the weight gain makes me feel even worse. You are right when you say doctors just don't understand. They tell you to walk, exercise, do something. But, when you can't walk to the mail box without great pain, how in the world can we walk a track around a school yard! Just once I would like to find a doctor who really understands and treats the person, not the symptoms. Give your daughter a hug from someone who really understands and cares.

Suzan

03 Nov 2009, 12:09

"famnily"? I better do better on proof-reading!

Suzan

03 Nov 2009, 12:08

This is (mainly) for the two teenage girls, Amanda and Rosalie. Hang in there, girls. You have good spirit inside to help you through this horrible time of your life. Being a teenager is bad enough, but when you have health problems, it just doubles or triples your pain. Most of the comments I have read are from us older folks. I'm 52 and have had parathryoid and thyroid cancer and removal of both. I also developed many, many autoimmune diseases. I get so depressed that I stay in bed and have private pity-parties. My husband Tim is a great support, but he doesn't know what we go through. Please know that there are people who care, even if we don't know you. You are loved and cherished. Just DON'T give up. Rely on your famnily, and it is okay to have a pity-party every now and again!

BOBBY V

24 Oct 2009, 02:38

This is to Amanda and anyone else. I have suffered with RA all my life. I am 53. I take Glucosomene tablets every day now. They seem to work the best. As far as exercise, You don't have to run to lose weight. Start out walking slow and keep a journal as to how far you walk and how long you walk. Increase the distance and time as you feel you can. Keep track of what you eat. My doctor told my the secret to losing weight. You can't eat more calories than you burn. If you can work out in a pool, this helps the joints also. You have to have a good pair of shoes to walk in. This also goes for anytime you are out anywhere. Take good care of your feet and they will take care of you.

Kimberly

21 Oct 2009, 23:24

It helped me feel better.... If any of you have access to a good size swimming pool. swimming laps and doing water arobics helps a lot. the impact on your joints is minimal and you can get a good cardio workout out while doing it. local ymca often offer water arobic classes and they are a great place to meet some really nice people that can offer support and encouragement. lots of prayers and God's Blessings.

Amanda

20 Oct 2009, 09:41

Hi, my name is Amanda and im 16. i was diagnosed with RA at 15 and has rapidly got worse. It first started in my left hand into my right and is now making its way into my left knee. the medication i have been giving has not been helping, nether are the over the counter pain relivers my mom has made me try. I can't handle the pain that much longer especially since i am in band and i have to hold a horn and march. Does anyone have any advise for me to help stop the pain. Also, since my knee hurts like crazy, it makes it very hard for me to work out, i cant run for that long, or put any strain on my knee. I have tried sit ups and other things but thw weight seems to sneaking up with out me really noticing, i am only 4'11 so most of my weight is in my middle section. Can someone please give me some advice. Thank you!

Romie

26 Aug 2009, 22:25

Everybody,
please get the book "The Makers diet" it is great. You eat very healty and have a lot of energy and are not starving. God bless all of you.

Nancy

19 Aug 2009, 01:20

When are physicians, dieticians and other health care professionals going to address the issue of weight gain as a result of medications for a chronic illness??? The usual "tips" and advice for weight loss do not necessarily work for such people and the patient ends up feeling chastised, dismissed, depressed and hopeless/helpless. The particular Rx may indeed be effective in treating the chronic illness but at what price to one's emotional and physical health? My once-willowy 26 yr old daughter has gained lots of weight since being treated with atypical antipsychotics for a diagnosis of bipolar disorder. She now has a metabolic disorder characterized by insulin resistance, elevated lipids and further weight gain and must take another medication to help with the insulin resistance, which causes her more side effects. Her endocrinologist referred her to a women's wellness clinic associated with a big hospital for consultation with a dietician, cardiologist, nutritionist, etc. Essentially, she was told that it was her fault and that she had to exercise more & eat less!! No empathy about her unique situation, no special recommendations from the dietician, no acknowledgement that the meds that help her remain functional and stable have caused this horrible weight gain. Can you imagine how she receives this kind of "treatment" when she already struggles with depression and low self-esteem? As her Mom who has witnessed her terrible journey with bipolar disorder and her ongoing struggles with lots of side effects from the meds, I am absolutely FURIOUS the so many health care professionals, including dieticians, are ignorant, unhelpful, dismissive and downright cruel. She tries hard to eat well and walks a lot but she doesn't have the time or the money to join a fitness club or take classes, per the "experts" she saw today. Rosalie and others who posted here, I "hear" your frustation and desperation. I hope this topic will be addressed on Arthritis Today, on other websites & and by ALL health care professionals who treat patients with these unique profiles.

Rosalie Davis

03 Aug 2009, 02:55

Hi, My namie is Rosalie Davis I'm 14 years old. I was diagnosed with RA when I was in the fourth grade, I have low thyroid and issues wih my digestion because of the medications I have been put on so it is difficult to eat certain things I am suppose to. Another problem is I vomit everytime I drink or smell milk so I do not drink milk which made me have low calcium. I have gained alot of wait from lack of motivation and it hurts to move for a long time, the arthritis is progressing into my right hip. So I am gaining all this weight and I can't lose it because of my thryroid problem, my doctor keeps scolding me about my weight but I honestly try my hardest. I need some advise for losing at leat 40 to 60 pounds. I can't go out shopping for myself and my parents think I want to become some thin barbie. But with all means I want to lose some weight. I am 169 lbs. and only 4'11 and I just think it would help alot if I lose 60 pounds and become 109.

With all concern and thanks,
Rosalie Ruth Mae Elizabeth Davis

Theresa

12 Jul 2009, 08:23

I was diagnosed with RA & fibromyalgia in March after 16+/- years of pain. Rheumatologist put me on prednisone & plaquinil right away & has since added methotrexate. I'm gaining weight faster than I ever have. I'm at the heaviest I've ever been in my life (12 lbs more than heaviest pregnancy) and the doc just smiles and nods and says it's the prednisone. I don't smoke, I don't eat a lot of red meat; I've cut out soda (allow myself a treat once a week). What can I do to counteract weight gain from prednisone? Help!

Jennie L.

02 Jul 2009, 08:14

My problem seem to be more in my hips and legs,as I have aged (58 now) I've slowed down and gained about 30 lbs. Some people say well thats not bad but it is if you are only 5ft 1/2in tall you cant carry extra weight.I have a Thyroid problem ,Im tired and really not the go getter I was. If have any suggestions E-MAIL ME.

mark bunney

09 Jun 2009, 11:27

eat 5 times a day smaller amounts is what works. to burn fat faster 100.lbs in a short time eat good foods.it works good luck

mahnoor

31 May 2009, 14:52

my diet requires lot of sugary things.i release my tention by eating alot.im tired of so many medications.i had gained 30 kg.please help me 2 plan my diet.

Renu

02 May 2009, 10:28

Hi,Maggie
I know a website"www.spakepeople.com",ifound it very helpful.if u register there they have individual plans as per our need,and it is absolutely free and many people r getting benefited from that.hope this will help u.
Cheers

Betty Adair

01 May 2009, 09:23

I have RA and as a result I also developed anemia of chronic disease which in turn lead to chronic kidney disease. With the kidney disease there are so many things that you cannot eat that you tend to eat too much of the things you can. When I met with the nutrionist/dietition I was told no artifical sweetners, sugar only. LIGHT foods, such as mayo, syrup, salad dressings, etc. will contain more sodium than regular which is a big, big no-no. About the only thing I can do is control portion size.

Lisa

21 Apr 2009, 23:35

I have lost 15 pounds since starting on medication for RA (about 3 months). I also have just started having fasting high blood sugar and have changed my diet accordingly. My advice is to cut out snacks or keep them at minimum. Part skim mozzerella string cheese sticks or walnuts/pecans make a good snack. Eat plenty of veggies and reduce red meat. Change to diet drinks and increase your water intake. I have also found that if I am outside doing something that keeps me busy or something that I like to do, I do not get hungry. I do drink alot of water if I am outside and/or exerting myself. Use a lunch size plate and do not go back for seconds unless it is for veggies (with no added butter - a little olive oil is okay). If you can change to whole wheat bread, brown rice, whole wheat or grain pasta, and drink tomato juice this will increase your fiber intake and will reduce washed enriched white bread/pasta/rice which turns to sugar in the body. Good luck to you all who are trying to loose weight. I'm right here with you!

Maggie

03 Apr 2009, 12:06

Hi I am a mother from two childs with my second baby I have
gained 30 pounds I need to loss weight, because I have some problems with my knees. Can somebody help me and tell me what can I do. I am sorry my English is terrible I hope you can understand me. Thanks

Hazel

31 Mar 2009, 06:46

I use a program from Dr.Eic Berg, he has a weight loss book called the 7 principles of fat burning, and gives you some body types to get you on the right plan They do not recommend artificial anything. the sweetner they recommend is pure stevia, which is a plant that is very sweet. you can buy it in powder form at a whole foods store or even Trader Joe's. They recommended me to use the vegetable and protein program to first cleanse the liver, as I am an adrenal type. I recommend you to get yourself a copy of the book, your body will love you for it. I hope this helps you to an eating program you can enjoy. I do not work for him, I am simply a person who went to his wellness center in Virginia, and really all you need is the book and some determination. I have so far lost 12 lbs on this easy diet and am thrilled. I have only 10 more to go. I hope this program can be of use to you, I have had great results from it. You can get the book thru Amazon.com or other book stores. I hope you will let me know if you can use this and if it works for you. It is very vegetable oriented
Cheers and enjoy.

Linda Keller

30 Mar 2009, 19:35

Janice, I know what you mean. I too have many autoimmune issues along with my RA and the steroids that I need to take to function are causing me to gain more and more. In the last year alone, I have gained 30 pounds! HELP!

Janice Silvestro

30 Mar 2009, 10:13

My diet requires no sugar substitutes and no fat free products. Also no soy. Needless to say I am frustrated with all weight loss programs. What can I do to lose weight? I have many autoimmune issues and the weight gain from many medications is almost too much to bear.

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Quick Weight Loss: 10 Easy Ways to Cut Calories

Quick Weight Loss: 10 Easy Ways to Cut Calories

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