Simple Swaps Help Manage Hunger And Cut Calories This Summer Season

Canoga Park,CA (PRWEB) July 01, 2013

The weight loss experts at 101 Medical Weight Loss want to help keep extra calories off the picnic table and keep hunger under control this summer with simple tips anyone can follow.

According to Dr. Aazami of 101 Medical Weight Loss[1], Sometimes the best way to lose weight is to think small small changes in food choices for big savings in calories. Many of your favorite sugar-filled, fattening foods have substitutions that will satisfy your cravings without sacrificing flavor.

Keep your stomach smiling with these simple swaps:

Swap Fruit Juice for Whole Fruit: Many classify juice as a healthy food, but it actually packs a lot of calories into a small serving. Instead of reaching for a one-cup glass of OJ at 112 calories, have an orange for just 69 calories. Bonus: the filling fiber in whole fruit is much more satisfying.

Swap Sour Cream for Non-Fat Plain Yogurt: If you love to top dishes with sour cream, heres some good news: You can get a similar, creamy experience with plain non-fat yogurt, which has just 28 calories per quarter-cup serving versus 32 calories for a single tablespoon of sour cream.

Swap Mayo for Mustard: Hold the mayo. Go for Dijon mustard instead for just 20 calories per tablespoon as opposed to mayos100 calories and extra fat. Its a low-fat swap with an extra punch of flavor.

Swap Ranch Dressing for Low-Fat Vinaigrette: Salads can be a healthy choice, but they can also pack in as many calories as a Big Mac if you dont select your ingredients wisely. Creamy dressings such as ranch are about 80 calories per tablespoon and loaded with saturated fat. Opt for a vinaigrette dressing with an olive oil and vinegar base for a boost of unsaturated, healthy fats and about 20 calories per tablespoon.

Swap Dried Fruit for Fresh: Fruit isnt always synonymous with healthy. Half a cup of dried fruit can be filled with sugar and adds up to 187 caloriesnot exactly a healthy snack. If you like the savory-sweet combo of cranberries or other dried fruits on salads, throw in a serving of fresh berries for just 33 calories.

Swap Flour for Corn Tortillas: You wont even taste the difference in this swap. Ordering a corn tortilla instead of a flour one cuts your calorie intake in halffrom 120 calories down to 60.

Swap Starchy Side Dishes for Steamed Veggies: Before scooping a heaping serving of mashed potatoes on your plate, ask yourself, Do I really need this extra starch? One cup of rice or potatoes clocks in around 200 calories, but one cup of steamed broccoli, cauliflower, or wilted greens tallies to just 35. Plus, greens will keep you feeling full longer.

Replace Regular Ground Beef with Extra Lean: A 6-ounce serving of ground beef is 30 percent fat and 405 caloriesnot exactly waistline friendly. But sometimes you just need a burger. Use 95 percent extra lean ground beef for the same juicy flavor at just 291 calories per 6-ounce serving.

Replace Potato Chips with Popcorn: Snack attack? Instead of reaching for a single-serving bag of chips, pop some low-fat popcorn and reduce your damage to just 100 calories as opposed to 210.

Instead of a Regular Candy Bar Have a Snack-Sized One: Sweet tooth calling? Often times a taste is all you need to satisfy your craving. Swap a full-sized chocolate bar for a snack-sized one, and cut that splurge from 210 calories down to 42. However, if sweets are a trigger food for you, just a taste can lead to trouble. You know yourself best, so use your judgment.

Making these simple changes is even easier when hunger is under control.    Eat slowly and make sure you have a meal plan prepared. When you do eat, turn off the television and focus on savoring your food. Write down everything you eat in a journal, this keeps you more mindful of the foods you are eating. Start each meal with an appetizer like a salad or cut-up apple. And set yourself up for success, have a plan instead of trying to wing it.

Taking advantage of these easy tips can make a huge difference on your waistline. Aim to stay one step ahead of hunger; doing so will greatly help keep cravings and binges at bay and also ensure your metabolism is going strong despite the fewer calories you are taking in.

For more information please visit http://www.101medicalweightloss.com[2].

About 101 Medical Weight Loss: For more than a decade, The Center for Medical Weight Loss has been helping people to shed unwanted pounds through physician-guided programs. The company is known throughout the San Fernando Valley area for uniquely meeting the needs of patients through personalized plans. 101Medical Weight Loss operates on the belief that safe weight loss results from healthy food and lifestyle choices, but provides the option of a safe appetite suppressant prescription when necessary. To discover what The Center for Medical Weight Loss can do for you, visit http://www.101medicalweightloss.com[3].


  1. ^ 101 Medical Weight Loss (www.101medicalweightloss.com)
  2. ^ http://www.101medicalweightloss.com (www.101medicalweightloss.com)
  3. ^ http://www.101medicalweightloss.com (www.101medicalweightloss.com)

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  1. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • July 5, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

  2. Reply

    Where To Find Weight Loss Tips, Programs And Detox Programs For Dummies? Where to find weight loss tips, programs and detox programs for dummies?

      • HealthNut
      • July 5, 2013

      You can try http://detox-programs.net for many weight loss tips and detox programs

  3. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

      • HealthNut
      • July 5, 2013

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

  4. Reply

    Can Someone Give Me Some Weight Loss Tips? I do gymnastics and dance. I am a female, 13 yrs, 5’4 and about 130 lbs. I feel gross. I at least want to be 100. I am planning on running in the morning along with an excersize video, at school we run for 5 minutes every day, in the evenings I will take my dogs for a walk, and doing gymnastics/dance stuff downstairs. Can anybody give me any weight loss tips.

      • HealthNut
      • July 5, 2013

      Drink more and more water and don’t eat oily and junk food . Walking, gymnastic and dancing are good way to reduce weight. You will achieve your desired weight in some days.. Keep going..

  5. Reply

    What Websites Have Good Weight Loss Tips? Does anyone know of any websites that have helpful (and free!!) weight loss tips?

      • HealthNut
      • July 5, 2013

      Try this AWESOME diet program — “Spark People”. It’s a FREE website (www.sparkpeople.com) that actually works!! It’s SOOO helpful in losing weight, finding exercises, and tracking your progress! It is run by nutritionists, and it encourages a healthy/balanced diet (no fads!). You can track food eaten, read articles about nutrition, exercise, and motivation, talk to experts, receive motivation from other dieters, look up exercises that will work for you, and SO much more! I belong to it and LOVE it!!!! Please check it out – you won’t be disappointed!!!!

      If you join, please state that I (matcm81) referred you. Thanks and GOOD LUCK!!

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