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Nutrition and Weight Loss > Weight Loss > Eating Right > Quick Weight Loss: 10 Easy Ways to Cut Calories
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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

 

Joe Heller
22 Jul 2010, 11:41
You know what a good site with more calorie saving alternatives is? http://www.fitclick.com/weight_loss_tips
Denise karnes
21 Apr 2010, 11:27
To all with RA:
The best form of daily exercise which has low impact on joints and can provide resistance and cardio is a high quality elliptical machine. I tried the cheaper versions but these machines can actually hurt your joints mainly because the foot pedals are spaced too far apart--puttting stress on knees and hips. I spent 2000.00 on an elliptical a year ago and it has made a big difference in the quality of my life. It is an investment in your health and worth the money.
Karen
20 Apr 2010, 07:42
Wow! I feel so much better about myself now! I share most of all of your aches and pains..migraines..predictions...and the joint and stiffness...can't straighten up in the mornings...now can barely dance..which makes me SO SAD! I love to dance and now have lost so much mobility.

My question to you all is: did YOUR situation come on suddenly? I was fine...as far as mobility and such, then all of a sudden this past year..BAM...I feel like I aged 10 years in 1 year. I DID have an ENORMOUS amount of stress. I would call this past year one of the WORST of my life. Things are better now, but...my body refuses to join my mindset!!

As far as ACUTE pain for headaches and joints...my chiro gave me BIO-FREEZE. I like the roll on..it's like that HEAD ON stuff..I roll it right on my Forehead..even though you aren't supposed to! I also take MIDRIN and have for years. It's one of the FEW drugs I like as it doesn't give me side effects and not addictive. You take 2 when you feel one coming on. Then 1 per hour up to 5 hours. They took it off the market for a few months, now it's back! THANK GOD! Also, there are times when I get the WORST HEADACHES and I feel like I am going to STROKE OUT. NOTHING HELPS. I do have phenagren suppositories on hand and use 2 @25 mg to help with nausea and they sedate me.

We bought a BLENDTEC Blender at Sams. LOVE IT. We eat blender food a lot. Recently, we fasted red meat for lent, then added it back and at first I thought it was ok, but after a week of eating a LOT, I think it's affecting me. One of my BIG no no's is SOY SAUCE! I love it, but we marinate steaks and mushrooms in it and I USUALLY get a migraine after eating..so now I use BUTTER..haha. not good, but oh well..beats the pain!

20 years ago my allergist put me on what he called the CAVE MAN DIET. It's an elimination diet. You eat ONLY FRESH fruit/veggies/ and VERY limited everything else. NO CHICKEN, RED MEAT..but you could have TURKEY, WILD GAME, FISH. Long story short, I LOST 30 lbs in a 6 wee4ks..and once I added back food, I KEPT losing weight and thought I was SICK! Diet is HUGE..we were created with a special design and it knows what we NEED. I am going back on that diet and try to figure out WHAT will help my pain and also LOSE WEIGHT!

One last note...I have NEVER been able to drink BEER. One good swig and I get a TERRIBLE migraine. And now, nearly any alcohol I cannot tolerate without a migraine. I did read VODKA is the only thing that might work. Luckily, I just don't drink much and therefore don't have to deal with the issues.

Let me know of any MIRACLE PAIN RELIEF!!
I take my daughter's ballet stretch class and the stretching is about all I can do now.
Soney
06 Apr 2010, 21:01
For all you people out there with any form of arthritis, & like me, can't do the exercises that require being on the floor, or it's too painful to do very much standing: Go to amazon.com, do not pass go, go straight to the site & do a search for "sit & be fit" exercise dvd or vhs tapes. There are a wide variety, & the prices are reasonable. As long as your physician approves, they are a good alternative way of exercising. As for weight loss, I don't know if the "sit & be fit" will do much. However, the exercises will give good stretches, which can help with pain, & can strengthen muscles. And, sometimes, jut a little bit of movement can make you feel better mentally, which can also decrease pain.
If you are physically able (&, again, if your physician approves) there are videos available geared especially for people with arthritis. I can definitely vouch for these. As for weight loss, I am not sure if these exercises will help there, but if you strengthen your muscles & build up your stamina, you might be able to do more things physically, & that could help with weight loss.
Good luck to all, & God bless.
Christie
06 Apr 2010, 13:16
I am surprised to find weight loss advice in 2010 from Arthritis Today is pushing artificial sweeteners. The clinical evididence is clearly out there that you DON'T loose weight by switching to articifial sweeteners. If anything they cause you to gain weight because you are not satified after you eat something with them.

Go back to the basics and cut the processed sugars and articial sugars. If you need something sweet - use a low glycemic sweetener like Agave Syrup - you can find it anywhere these days (even Costco) or a natural no calorie sweetener like Stevia. Loading up on articial sweeters just makes you want to eat more and you will gain more weight in the long run.

Think about all the articial sweeteners introduced to our society in the past 25 years and think how fat our nation has gotten? It has not helped.

Arthritis Today - I would appreciate it if you would give advice that is more worthy of your magazine that I love. This articile is not.

Hey - for those who are still struggling with weight and autoimmune issues - if cutting the sugar is not enough. I cut out all the gluten (wheat, rye, spelt, etc) I only eat anciet grains (rice, quinoa, corn, etc) and try to limit it to two servings per day and stick to vegetables, lean proteins, and fruits and than helped a ton. The gluten flours added a ton of weight and made me feel like hell!
Mrs_H
06 Apr 2010, 10:21
I don't eat mayonaise (or any other dressing), chocolate, syrup, frozen treats or ice cream, sphaghetti or chili or any other tomato-based dish (allergies), or drink alcohol. So, like most of the weight loss tips I see, most of these are useless.

What about those of us who already eat a very low calorie diet and can't lose weight becuase of our inability to exercise much?
lakshmie
02 Apr 2010, 03:16
me too a patient of RA I started taking 750 ml water empty stomach.6 meals (small portions)a day.and drink green tea and I have started loosing weight most of all I trust in my LORD JESUS may god bless you all
Carla Barber
23 Mar 2010, 07:48
If this could reach Amanda from 10/20/09 as I feel a connection as I have been challenged with JRA since I was 12. I am now 52. My RA began in my hands also. I also played an instrument -the french horn in marching and concert band. When I was in my mid 20s, I had hand joint replacement surgery.I struggled with flareups in college, but made it through and became a teacher. I learned the food provided in colleges as in other food service places were not good for my body(too acidic). I monitored my food intake and how I felt. The first thing I did was cut out sugar (no soa pop or goodies)and artificial sweetners. I could eat honey. I began to eat salads w/o much dressing - maybe olive oil. The vegies seemed to ease the inflamation. Fish is also good for me. I do eat beef and chicken sparingly but make sure I eat veggies, especialy raw veggies -spinach was the best for my inflamation. I learned to cook using whole grains with good oils. When I kept up low acidic foods I felt good. When I didn't pay attention to my diet, I had a flare up :(I had taken at times steroids. My goal was to stay off steroids. Between age 26 and 32, I had 3 children. Flare ups came after 2 of my 3 pregnancies. I 1993 I discovered a complex of glyconutritionals one is glucosimine that helped control my immune system's over reaction. I now have gone 15 years without a major flare up-my knees are trouble at times. I must stick to the food I know is good for me and drink mainly water (spring water).
Tera
16 Mar 2010, 14:13
I have read lots of the other posts and can relate to many concerns. I have several health issues as well that are being dealt with by several specialists. To name a few: Hypothyroidism, Metabolic Syndrome, Psudotumor Cerebri (inflammation of the Optic Nerve), Rosacea like outbreaks, and elevated Triglycerides and Cholesterols. I see the Neurology Dept. Nurse Practitioner today. Things that I am doing to help alleviate some of the symptoms are making changes in my diet. Cutting down on portion sizes, limiting the amount of refined carbohydrates, cutting sugar ladened beverages out completely, increasing the amount of fiber by eating whole grains, increasing the consumption of vegetables and fruits, consuming small portions 2-3 ounces of low fat proteins at each meal, increasing the amount of calcium by eating dark leafy greens, and low fat dairy products. Exercise includes walking and Yoga or anything that is low impact and easy on my joints. Resistance bands and Pilates play a role in strength building. Swimming will be of great importance when the outdoor pool opens this summer. Most important of all is the support of strong Christian faith, and family. Reducing the amount of mental stress will probably help as well. I hope that I have helped to give others ideas in how they can improve their health as well. Being able to share this was like a small therapy session.
Roberta
16 Feb 2010, 21:47
Hi,
I had knee replacement on both knees and a hip replacement because of Arthiritis in the last 2 years. I am 7 months out from the hip replacement. I stayed with my niece during recovery and therapy and one of the things that I did was walk at her house. I could because of the sidewalks. At my home there are no sidewalks and car fly by here at times as if there are no speed limits. I was leary of walking here when I first came home but I am improving and I may try that when it gets warmer. I have always walked a lot and I miss being able to do that. I have looked at various exercises to do but several I have seen require getting on the floor and I can't do that. I need to exercise (along with watching better my diet) along with walking. Does anyone have any suggestions of exercises that are recommended for those with joint replacement?
Lisa C
14 Feb 2010, 06:11
HI.. I need to lose 40 pounds before my knee replacement at the end of June.. I am 57 and have a 2.5 year old son my hubby and I adopted 2.5 years ago.. i am too busy to walk now,, and he does not want to do that anyway.. how can I do this without walking? Thanks for any help! LisaC
Ros
15 Jan 2010, 04:48
I am 25 and was diagnosed with RA over a year ago after a year of symptoms.

From what I believe, prednisone does not inherently make you gain weight -- but it is a steroid and it increases your appetite. My rheumatologist tells me that no one should be on prednisone for an extended period of time, particularly young people. However, I love what prednisone does to my RA -- pretty much instant relief!

But I'm not on it all the time... maybe every few months when I get a real bad flare-up.

Anyway, it sounds so helpless, especially if you're bored since eating can be such a comfort, but eating less really is the only way to lose weight. I have been watching what I eat for two weeks now and training every day in the gym as I want to run a half-marathon... I haven't lost weight, but I feel so much better. My skin looks better and when I look at my legs I see better tone in my thighs and calves, instead of my knobbly arthritis knees. Knobbly arthritis knees are still there, and they like to puff up every now and again and that looks horrible, but I'm really trying to kick RA's ass, rather than have it kick mine!

Don't be too hard on yourselves... you're only human and will make dietary mistakes -- I ate a chocolate bar for breakfast this morning ((oops!)) so long as I don't do it every day though, it'll be fine!I empathize with ALL of you!
Dale Webb
11 Jan 2010, 21:26
Hi Amanda, Age 16,
Dr, Mark Stengler of La Jolla, CA is a natural and holistic
doctor that can help you get rid of your RA. Since you're young, you should get fast results. You can e-mail him if you wish.
You will be happy you did!
Feel better,
Dale Webb
Todd29
08 Jan 2010, 09:56
Being overweight sucked, but after reading your book, I lost 85 pounds! Words can not express how good I feel! This is a comment which I recently received about the book Lose Weight Using Four Easy Steps
jennifer decaprio
01 Dec 2009, 16:30
thanks
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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