- Lose 18 pounds in a year: replace soft drinks with water. The average American drinks 450 cans of soda pop per year. That's equivalent to about 65,000 calories, or a little over 18 pounds of fat. Drop the soda, drop the weight. By the way, switching to diet soda doesn’t help. Studies have shown that the more diet sodas you drink, the more weight you will gain.
- Lose 20 to 30 pounds in a year: just move more. Take the stairs instead of the elevator, shovel snow instead of using the snow blower, wash dishes by hand, use a walk-behind and not a riding mower, change TV channels without the remote – all of these help you burn more calories, without going to a gym. Any increase in how you move during the day will make a difference, so look for ways to move more. Burn calories, lose weight.
- Lose 35 pounds in a year: skip dessert. If you have one 350-calorie dessert per day, you’re eating the equivalent of 35 pounds of body fat every year. Maybe you don’t do typical desserts, but you drink one of those gourmet coffees every day. They're really the same as a dessert. Start skipping them and you’ll start getting skinny.
- Lose 50 to 90 pounds in a year: make supper the lightest meal of the day. You can have a huge plate of steamed, above-ground veggies; a giant green salad loaded with veggies and dressed with lemon juice; or a piece of fruit for supper. Any of these options will only have 100 to 150 calories. You won’t feel starved at night, you’ll sleep better, and will wake up looking forward to breakfast. A typical supper will have 600 to 1,000 calories, or more, especially if you dine out. The choice is yours. Eat smart, look smart. Drop pounds while you sleep.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.