Cut 100 Calories a Day, Lose 10 Pounds
Continued from Lose 5 Pounds in 2 Weeks.
Quit depriving yourself. Sooner or later, you’ll end up eating your favorite foods, anyway.
“People who have a long history of yo-yo dieting become very deprivation sensitive,” says Judith Matz, coauthor of The Diet Survivor’s Handbook: 60 Lessons in Eating, Acceptance and Self-Care.
“Just the thought of a food being taken away is enough to trigger overeating.” It’s no surprise the Nurses’ Health Study found that yo-yo dieters are more likely than noncyclers to engage in binge eating.
Instead of cutting out favorite foods or entire meals or food groups, make a list of small changes you can live with forever.
“By cutting out one tablespoon of mayo a day - 100 calories – you can lose 10 pounds in a year,” says Charles Stuart Platkin, author of Breaking the Fat Pattern: The Diet Detective’s Plan to End The Cycle of Yo-Yo Dieting.
Switch from a 12-ounce bottle of apple juice to an apple each day and you could lose another 10 pounds. “Go to the supermarket when you’re not in a hurry and take a paper and pencil,” Platkin suggests.
Hunt for calorie bargains – tasty, low-cal foods – with the same zeal that you shop for clothing bargains. Compare labels and pick four new low-cal options to replace items you usually eat.
Possibly related
- How Many Calories Should I Eat to Lose Weight?
- How Many Calories to Maintain Weight?
- Right Amount of Calories to Lose Weight
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