You could lose over 40 pounds per year making these simple changes to your diet.
Instead of dishing up a cup of cream of broccoli soup, which has 180 calories and 7 grams of fat, choose a bowl of chicken vegetable soup instead. You get just 75 calories and under 3 grams of fat for the same-size serving. ?Save 105 calories and 4 g of fat. ADD IT UP Make this change once a week and cut out 5,460 calories a year, or roughly 1 1/2 pounds.
Spritz your salad
Two tablespoons ofranch dressing racks up 140 calories and 16 grams of fat. Using a store-bought balsamic vinaigrette spritzer, on the other hand, packs a lot of flavor but only 1 calorie a squirt (10 calories for an individual-size salad), and only 1 gram of fat. ?Save 130 calories and 15 g of fat. ADD IT UP Make this change three times a week and you’ll cut out more than 20,000 calories a year, which is almost 6 pounds.
If you normally have beef a couple of times a week, change one meal to fish instead. A three-ounce serving of broiled steak has 230 calories and 14 grams of fat. Compare that to the same-size serving of broiled cod at just 80 calories and 1 gram of fat. ?Save 150 calories and 13 grams of fat. ADD IT UP Make this change once a week and slash 7,800 calories a year, which adds up to just over 2 pounds.
Tame your munchies with popcorn instead of potato chips. A one-ounce snack-size bag of chips has 150 calories and 10 grams of fat. Swap that for a cup of air-popped popcorn at 31 calories and 0 grams of fat. For a flavor boost, spritz popcorn with butter-flavored spray (0 calories) and toss in a tablespoon of grated Parmesan cheese (27 calories). ?Save up to 119 calories and 10 grams of fat. ADD IT UP Make this change once a week and you’ll cut out 6,188 calories a year — that’s almost 2 pounds.
Lose the soda
One 12-ounce can of Coca-Cola has 140 calories, all of it from refined sugars that are pure trouble for people with diabetes. Replace it with a glass of ice water (0 calories) — add a squeeze of lemon, cucumber slices, or mint leaves for a nice refreshing flavor. ?Save 140 calories. ADD IT UP Make this change once a day and you’ll slash 51,100 calories a year, which adds up to more than 14 pounds.
from Reverse Diabetes
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