To Lose 1lb of body weight you have to eat less than 500 calories than your maximum intake. Here is a quick guide to losing a little weight without going on a diet.

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1. Instead of drinking a glass of orange juice eat a whole orange. This will have save about 45 calories.
2. Make an omlette with egg whites it is filling and still good on calories. Replace the regular bacon with low fat / Canadian bacon to save even more calories.
3. Switch to non-fat or low-fat milk.
4. Stop using sugar or use an substitute like stevia or honey. If you use less sugar in your coffee or tea you will also lose weight.
5. Use mustard instead of mayonnaise on your sandwich. This saves you 100 calories per table spoon.
6. Stop eating cheese. This saves you 100 calories per serving. Or switch to low fat cheese if you cannot live without cheese.
7. Fast food fan? Instead of eating a big mac or double whopper with large fries. Go for a small hamburger and small french fries this will save you a whopping 590 calories.
8. Stop eating potato chips and eat an apple instead. This will save you 200 calories (with an average serving of 9 – 14 patato chips) plus has an extra benefit of adding more fibers to your daily diet.
9. Substitute your regular soda’s for diet cola or iced tea. You’ll save 150-200 calories per drink! Or even better stop drinking these soda’s and switch to tea or other alternatives.
10. Eat every two to three hours with smaller portions. Don’t skip breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.
11. Want to snack? Substitute your regular snacks with healthy snacks like dried fruit, nuts, fresh fruits, vegetables or yoghurt.
12. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.
13. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.
14. Instead of Caesar salad, substitute a dinner salad with non fat salad dressing. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccine with Alfredo sauce. You’ll save at least 500 calories!
15. When you’re going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.
16. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or simply share the meal with a friend.
17. Get moving. Walk to the store instead of driving. Walking is the best exercise you can do to lose weight. Or go cycling.
18. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.
19. Go swimming.  By swimming for just an hour you can burn 500 calories. You’ll also end up with a firmer, more toned body.
20. Drink plenty of water. Water clears your body of toxins and helps hydrate your body after exercise.

You don’t have to go on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.

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Whatever your current state of health you can make choices that will work toward building health everyday. For some, sadly, improvement will be minimal, as a disease may have literally overtaken them. For others each meal that is well chosen for its nutrition is yet another step toward optimizing the health they currently enjoy. And, for others choosing foods wisely may even improve their current health and help them prevent the killers: cancer, diabetes and heart problems.

And, I suggest that no one allow the media controversies that I call “sound bite” science to dissuade them from what seems to make sense. There is some disagreement about the finer points of nutrition. This is simply and wonderfully because there is more and more research is being done. Eventually it will all, I believe, come together as a jigsaw puzzle falls into place as key pieces are found and inserted.

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In the meantime here are some basic suggestions that I believe work for most folks:

• Eat more and more fresh fruits and vegetables.
• Eat as much locally grown fruits and vegetables as is possible and ones that are as ripe as possible. These ripen fruits and vegetables contain the highest levels of phytochemcials, and antioxidants that are known to useful at the cellular / molecular level.
• Limit consumption of animal fats.
• Avoid hydrogenated or partially hydrogenated oils
• Drink 8-10 glasses of water every day.
• Pay attention to how your body responds to dairy products.  Many adults become lactose intolerant as they grow older.
• Limit highly refined carbohydrates
• Pay attention to your digestive system noting when and how often you are constipated or have diarrhea. Incomplete digestion means that you are not getting the fullest value from the foods you eat.
• Pay attention to how you feel after you eat. Lethargy after a high carbohydrate meal may indicate that your body does not process carbohydrates well. Or, that your body needs more protein or fat with the carbohydrates.
• Investigate appropriate supplements including the highest quality vitamins and minerals. Do your own homework/due diligence so that you are fully educated as to the amounts, form and bio availability of the products you may select, as all are not equal.
• Pay attention to changes your hair, skin, nails, eyesight, stamina and sleep patterns. All of these can be indicators of nutritional deficiencies.
• Watch the portions of food you eat. Sometimes getting rid of excess fat is as simple as reducing portions.
• Lastly, remember your body cells are changing as you read this, as you breathe, as you sleep. You are constantly being made anew. Be sure to give your body what it needs to make you and remake you healthy. For in many ways, you are what you eat, digest and absorb.

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