Big Weight Loss from Small Changes

Posted: Dec 30 in Healthy Eating Menu by

It’s the time of year for hopeful New Year’s resolutions including diet changes promoting weight loss and improved health. Unfortunately, many people start optimistically then utterly fail to continue eating healthy. Attempting too drastic a change easily leads to failure. It is very difficult to completely revamp your eating habits, so for better results, start slowly, exchanging a few foods for healthier, lower-calorie choices.

By simply switching two cans of pop each day for water, you reduce your daily sugar intake by a whopping 20 teaspoons. Over the course of a year, this single exchange adds up to approximately 64 pounds of sugar! Excess sugar consumption not only leads to weight gain, it is implicated in a number of chronic diseases including Type 2 diabetes, cardiovascular problems, and cancer. With the rapid rise of obesity and Type 2 diabetes in Syracuse, New York, and much of the United States, this simple exchange has the potential to reduce the incidence of both.

While you are addressing sugar consumption, try a bowl of fiber and nutrient rich oatmeal rather than a bowl of sugary cereal. Fiber is inadequate in most people’s diets, and just one bowl of cooked oats per day provides the same fiber found in almost 6,000 fiber supplement capsules. Increased fiber cuts the risk for heart disease, obesity, diabetes, and it aids healthy digestion.

Saturated fat is another area of concern for weight control and heart disease. Easy replacements start with using skim milk rather than 2 percent or whole milk. Use natural nut spreads rather than margarine or butter on toast.

Portion control is simple and effective. A 10-percent decrease in the size of food portions can lead to as much as 10 pounds of weight loss in a year.

Start slowly; be successful!


One Response to “Big Weight Loss from Small Changes”
  • Angela says:

    Great article with many great tips!! This really reinforcing exactly what I have been doing for the last six months!
    Thank you Dr. Scinta!!

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