Contributed by: Amanda Albiar, B.A., NCSF-CPT

Burning Calories. Everyday!

Fall weather might mean packing on the pounds for some, but don’t let that be you. Just because you wear heavier clothes and put on more layers, doesn’t mean you need to skip a workout or eat a huge meal. Did you know that by simply cutting out 500 calories from your daily caloric intake, you can lose up to a pound a week?

Here are some simple ways to burn those extra 500 calories:

Tap your foot.
Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

Step away from the nuts.
Especially if they’re in a big bowl. The bigger the serving bowl, the more you eat. Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat less.

Limit salad toppings.
A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.

Use smaller plates.
Use a 10-inch plate instead of a 12-inch. You’ll eat 20 to 25 percent less — and save up to 500 calories. You won’t feel any less full, either.
Count your chips (and crackers).
Stick to 1 serving, about 15 chips — that’s 140 calories — or pick up some 100-calorie snack packs and save 1,120 calories.

Skinny up cocktails.
Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.

Try these healthy tips to help manage your weight during the cooler winter months!

Source: Womanista issue Nov. 2016

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