| To lose one pound of body weight in a week, a | | | | to reduce the risk of colon cancer by |
| person must consume about 500 fewer calories | | | | increasing the fiber that your body needs.11. |
| than he or she burns each day. Here are 18 | | | | Saute meat, chicken and vegetables in broth |
| ways to lose weight without going on a | | | | instead of butter. And speaking of butter: |
| diet.1. Instead of drinking orange juice at | | | | replace it with nonfat sour cream on baked |
| breakfast, eat a whole orange. You'll save | | | | potatoes.12. Instead of Caesar salad, |
| about 45 calories.2. Make your breakfast | | | | substitute a dinner salad with nonfat salad |
| omelette with four egg whites plus 1/4 cup | | | | dressing.13. Do you love pasta? Have |
| egg substitute. Replace regular bacon with | | | | spaghetti with marinara sauce instead of |
| Canadian bacon to save even more calories.3. | | | | fettuccini with Alfredo sauce. You'll save at |
| Switch from whole milk to nonfat or lowfat | | | | least 500 calories!14. When you're going out |
| milk. Use sugar substitute instead of sugar | | | | with friends, watch your alcohol intake. |
| in your morning coffee or latte.4. At lunch, | | | | Instead of using Coke or Seven-Up with your |
| use mustard instead of mayonnaise on your | | | | drinks, choose tonic water or seltzer.15. |
| sandwich to save 100 calories (per | | | | Restaurants are notorious for their huge |
| tablespoon) . Eliminate the cheese and save | | | | serving sizes. Eat only half of your dinner |
| 100 more calories.5. Instead of a Big Mac and | | | | and save the rest for lunch tomorrow. Or |
| large fries, go for a plain hamburger and a | | | | simply share the meal with a friend.16. Get |
| small french fry and save a whopping 590 | | | | moving. Walk to the store instead of driving. |
| calories!6. Don't eat potato chips at snack | | | | Walking is the best exercise you can do to |
| time. Have an apple instead for less calories | | | | lose weight.17. Get more walking time by |
| plus the added benefit of more fiber.7. | | | | replacing coffee breaks with exercise breaks. |
| Substitute diet cola or iced tea for your | | | | Also use half of your lunch break to take a |
| usual soda. You'll save 150-200 calories per | | | | brisk walk with a co-worker.18. Swim, swim, |
| drink.8. Eat every two to three hours with | | | | swim. By swimming for just an hour you can |
| smaller portions. Don't skip breakfast! | | | | burn 500 calories. You'll also end up with a |
| Eating small, frequent meals keeps blood | | | | firmer, more toned body.You don't have to go |
| glucose levels stable and minimizes the | | | | on a strict diet to lose weight. Change to |
| impulse to overeat.9. Eat more healthy snacks | | | | more sensible eating habits and start moving |
| like dried fruits and nuts, fresh fruits, cut | | | | your body by walking, swimming or bicycle |
| up veggies or yogurt.10. Substitute whole | | | | riding. You'll be rewarded by good health and |
| grain foods for white bread, rice and | | | | a fit body.Jude Wright is the author of "9 |
| cereals. You will not only cut fat and | | | | Weeks to Weight Loss." Visit Ways to Lose |
| calories, but whole grains have been proven | | | | Weight for more ideas on weight loss. |