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Join the 100/100 Club and Win by Losing!
Believe it or not you can lose over 20 pounds in the coming year simply by cutting back by 100 calories a day and burning up and extra 100 calories with added activity.
You can cut back 100 calories two different ways. The first is to substitute water for higher calorie drinks. Drinking water in place of 8 ounces of regular soda, sweetened ice tea, juice, juice drinks or even a 12-ounce beer or 5-ounce glass of wine will save you more than a 100 calories. Replace one drink a day and save 100 calories!
You can also cut 100 calories a day through food substitution. The following substitutions all save about 100 calories.
· Eat only half a bagel instead of a whole one.
· Choose low fat turkey sausage over regular.
· Instead of two tablespoons of regular butter have two tablespoons of whipped butter.
· Use fat free cream cheese or low fat yogurt in place of sour cream in your dip mix.
· Replace two cups of whole milk with two cups of skim milk.
· Bake rather than fry your French fries.
· Choose broth based soup over cream based soup.
Burning an extra 100 calories with activity isn’t hard either. Shooting hoops, pushing a stroller, walking the dog or gardening will burn 100 calories in 20 minutes. Only have 15 minutes? Try ice skating, fast dancing, boxing, swimming, low impact aerobics or hiking.
If you’re really crunched for time you’ll be happy to know that the following activities will burn 100 calories in 10 minutes or less.
10 Minutes
- Jogging
- Biking
- Snow shoeing or boarding
9 Minutes
- Ski machine
- Elliptical trainer
8 Minutes
- Step aerobics
- Jumping rope
- Karate
Once you get started it becomes fun to look for ways to drop calories and add activities into your day. Before you know it the number on the scale is dropping and you need to tighten your belt a notch. If you are interested in Heart Health and Wellness please contact LRH's Cardiac Rehab Department at healinghearts@littletonhospital.org or 603-444-9387 and ask about our 100/100 club meetings.
Lannette Madden, RN CCES
Lannette Madden, RN, Certified Clinical Exercise Specialist
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