The 15 Ways to Cut 100 Calories I Learned in Kindergarten
Miss Ford had it right all along. Kindergarten is the most fun ever!
We learned to play together and take a daily nap and to listen when the teacher was speaking. But as I look in the mirror and realize now is the time to change my relationship with food, I know Miss Ford’s kindergarten taught me all I need to know about food, too.
Kindergarten Lesson #1: Learn the Alphabet One Letter at a Time
Miss Ford knew that you can’t learn something new all in one day. And completely changing the way you eat won’t work that way either.The good news is that modest changes to your diet add up.
Cutting just 100 calories a day translates into a 10 pound weight loss in one year.
But deprivation diets set you up to backslide because you can’t survive on grapefruit and celery sticks for long. On the other hand, starting small allows you to make lasting lifestyle changes with less effort and discomfort. The only thing you’ll notice will be your shrinking waistline.
Kindergarten Lesson #2: Take a Snack Break
The hunger and fatigue of deprivation is not great for a clear head and strong body. That’s why cutting 100 calories a day is a healthy and easy way to start. Take a look at these no sweat strategies to start taking off pounds.
Changing the Way You Snack
- Focus on fruits and vegetables. Aim for at least 5 servings a day of fresh or frozen fruit and vegetables. They’re nutrient-dense so you’ll feel full while eating less.
- Budget your sweets. An occasional sweet treat can make it easier to stick to your diet. Plan ahead for how you want to spend your sugar calories. A half ounce of dark chocolate has about 100 calories.
- Carry snacks. You’re less likely to overeat if you eat before you’re ravenous. Keep cut vegetables and peanut butter in the office refrigerator. Pack a cooler with hummus and baby carrots.
- Slow down. You’ll be satisfied with less food if you give your brain a chance to realize that your stomach is full. Pull up a chair and savor your snack. Chew each mouthful carefully.
Kindergarten Lesson #3: Take a Trip to the Water Fountain Every Recess
Changing the Way You Drink
- Skip soda. A 12-ounce can of cola has 140 calories, and they’re all sugar. Drop the soda habit or have a calorie-free club soda.
- Limit juice. A cup of orange juice has about 130 calories. Opt for a small orange with 45 calories and more fiber.
- Rethink milk. Trade in whole milk for low-fat or skim milk. Almond milk has even more protein and fewer calories, but check the label to avoid added sugars.
- Enjoy cocktail hour. A Bloody Mary has only 125 calories compared to 500 in the average Margarita. Wine and light beer are also good choices.
- Whip up smoothies. Drink a meal. Choose ingredients that provide complex carbohydrates and protein like green vegetables, berries, peanut butter, Greek yogurt, protein powder, and flax seeds.
- Slim down coffee. There are almost 50 calories in a tablespoon of sugar, and 20 in the same amount of half-and-half. Gradually cut back by half.
- Brew tea. Tea has no calories, and it’s full of phytochemicals that protect your health. Enjoy it hot or cold.
- Focus on water. Make water your first choice for what to drink. Flavor it with mint, cucumber, or cut fruit for more variety.
Kindergarten Lesson #5: Keep Things Simple
Changing the Way You Eat Meals
- Redo your salad. Some salads are more fattening than a fast food burger. Steer clear of bacon, extra cheese, croutons, and creamy dressings. Pile up leafy greens and other vegetables instead. Add protein with grilled fish or chicken.
- Reduce portions. You can enjoy a wide variety of foods like ice cream or baked ziti if you stick to a reasonable serving size. Learn to eyeball what four ounces of meat or one ounce of cheese looks like.
- Dine at home. Eating at home rather than a restaurant will usually save you much more than 100 calories – even when you eat the same dishes. Luxury hotels and neighborhood diners both tend to use a heavy hand with oil, butter, and other fattening ingredients.
Losing weight is easy when you cut calories in places where they won’t be missed. Eat a little less each day, and exercise regularly so you can reach your fitness goals.
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About the Author Angie J. Hernandez, C.Ht.
A graduate of the Hypnosis Motivation Institute, Angie J. Hernandez, C.Ht., has her private practice in Milford, Indiana. She is certified in hypnotherapy by the Hypnotherapist's Union Local 472. Angie is the author of "Weight Loss Epiphany: The Workbook", "Charlie's Cuddly Animals for Little Geniuses" and "Weight Loss Hypnosis: Lose Weight with Hypnosis Scripts & Recordings". You can find out more about Angie and how to schedule private sessions by calling (574) 658-4686.
