• Tricia Arriagada

A Small Diet Change Can Go a Long Way

"You can't exercise your way out of a bad diet" says Mark Hyman, physician and New York Times best selling author. You can change your diet to lose weight but you can't lose weight by exercising and keeping your diet the same. In general, an average-sized runner burns 100 calories per mile. If you consume two slices of pizza that is about 500 calories. Therefore, you will have to run five miles just to burn off the calories from the pizza. In order to lose weight you must create a calorie deficit. In other words, consume fewer calories than your body expends. You are better off prioritizing your diet before exercise. Make weight loss easy and more sustainable by losing weight at a slower pace. By trimming just 250-500 calories per day you can lose 1/2 to 1 pound a week. Sometimes it only takes making subtle changes in order to cut out the calories. You can make it easy just by cutting out hidden calories. Hidden calories are not just in processed foods but hidden calories can be in foods that are good for you too. For these healthy foods, it is important to eat them in small quantities. 5 Tips to cut out hidden calories

  1. Cut down your portions. Eat on a smaller plate or leave food on your plate.

  2. Easy on the oils. Get your dressing on the side, steam vegetables or cook in chicken broth instead of oil. Blot excess oil off foods.

  3. Don't eat anywhere but the table. According to the Center for Disease Control and Prevention, people eat an extra 1,300 calories when they eat and work.

  4. Watch what you drink. There is at least 100 calories in an alcoholic beverage and 136 calories in a cup of fruit juice.

  5. Cut back on dry snacks, even dried fruit. These dense foods are not very filling and the calories add up.

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