Simple ways to curb calories

June 10, 12:06 AMNY Women's Health ExaminerAmy Capetta

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the NY Women's Health Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Let's celebrate—it's pasta time! (mikefranklin:flickr)

Isn’t it amazing how we seem to be inundated with diet information yet people are still puzzled about how to slim down? Walk into any Barnes & Noble and you’ll find an entire section filled with weight loss books. Turn on the TV in the afternoon and you’ll see Oprah dedicating yet another hour on how to take off the pounds (and yes, she is still fighting the battle of the bulge). Flick around during primetime and you’ll witness everyday people struggling to eat well and exercise with the hope of being awarded The Biggest Loser. 

Then why are so many people overweight?

“This is not surprising since people are overwhelmed by all of the diet information out there, and ‘information overload’ usually leads to procrastination,” states Dawn Jackson Blatner RD, LDN, American Dietetic Association Media Spokesperson and author of The Flexitarian Diet (McGraw-Hill, 2009). “Also, people tend to believe that they need to have a special plan or make big changes in order lose weight, but that’s not true. Little dietary tweaks can make a big impact.”

Blatner, along with Katherine Brooking MS, RD, who is also associated with the American Dietetic Association, share some simple-yet-not-so-obvious tips on how to curb those calories:

Eat “real” dessert: “Many people fall into the trap where they think low-fat means low in calories, but that’s not the case,” says Brooking. “And what tends to happen is that people consume even more calories with the low-fat versions because they think they can eat more.” Brooking suggests have a small potion of the full-calorie dessert of your choice. “Limit dessert to 150 calories, and chances are that serving will be more satisfying than the low-fat version.”

Eat more than protein: “While it’s necessary to eat protein at every meal, people are so conditioned to think that you need to load up on protein in order to lose weight, but that’s false,” says Blatner. “Protein doesn’t fill you up—fiber does. In order to feel satisfied, each meal needs to have fiber-rich foods, such as fruit, veggies, oatmeal, whole wheat pasta, black beans, and lentils.”

Drink peppermint tea: A study from Wheeling Jesuit University in West Virginia discovered that people who simply sniffed peppermint ate, on the average, 23 percent fewer calories a week. “And the taste of peppermint is a great way to signal your body that the meal is done,” says Brooking.

Go for the “lite” version: “An easy way to cut calories is to go for the lighter version of condiments, like mayo,” says Brooking. “And when dining out, request the lighter versions of dressings, cheeses, and condiments. Also, ask the server to take away the basket of bread or chips from the table to avoid temptation. And when choosing an entrée, ask your server about the lower-calorie, more nutrient-dense choices that are available.”