Clearly, to lose weight and to keep it off – we need ideas to lower calories. Sometimes we can save lots of calories with a few “easy wins.” See the chart below for some strategies to help you cut calories.
Each of these changes is pretty powerful, but imagine if you made more than one change. How much weight could you lose and keep off by making several of these changes?
| Do This | Instead of This | Times per Week | Weight Loss |
| Diet Soda, Water | Soft Drinks, Juice, Sweet Tea | Everyday | 38 lbs. per year |
| Fat-Free Mayo, Fat-Free Salad Dressing | Regular Mayo and Salad Dressing | 1 time per day | 10 lbs. per year |
| Turkey Sandwich with Fruit | Burger with Fries | 2 times per week | 20 lbs. per year |
| Baked Chicken or Fish | Fried Chicken or Fish | 1 time per week | 6 lbs. per year |
| Scrambled Egg on English Muffin | Sausage Biscuit | 3 days per week | 9 lbs. per year |
| 30 Minute Walk | Watching TV or Facebook | 5 days per week | 11 lbs. per year |
How can you find your own calorie count changes?
- Use calorie information on labels and on menus.
- Use the Healthy Lives Guide to Smart Food Choices. Focus on staying in the green most of the time.
About Healthy Lives
Healthy Lives is a unique approach to corporate wellness that helps employers improve their employees’ health and productivity and reduce healthcare costs through an unparalleled combination of deep clinical expertise, personal service and comprehensive solutions.