Navigation |
Healthy Living AdviceThe smallest change can make a big difference!
Kendal Gluck, MD
Exercise is important to weight loss, but diet is critical. Burning 60 calories through exercise and then "rewarding" yourself with an extra 100 calories will tip the scale in the opposite direction. By simply reducing your caloric intake by a meager 100 calories a day, you can lose an additional 1 pound per month. That would result in a 1.5 pound weight loss in one month, or 18 pounds in one year. That is weight lost in a healthy manner that can be sustained for a lifetime and weight that won’t be regained as soon as you come "off" the diet. By not restricting your calories too drastically, your body will be able to preserve its lean body mass. Including exercise in your diet plan will actually increase your lean body mass. This is important because it is the lean body mass that is metabolically active, even while at rest. Increasing your lean body mass increases the number of calories you burn on a daily basis. This increases the amount of weight lost over time and makes it much easier to maintain your new weight once you hit your goal because you are able to eat more calories to sustain your current weight. Get out there and get active. You’ll be glad you did! 10 simple ways to cut 100 calories from your diet: 1. Remove the skin from your poultry after cooking. 2. Use fruit spread instead of butter on your toast. 3. Use nonstick cooking spray instead of oil or butter for cooking. 4. Switch to low-fat dairy products including milk, yogurt, and cheese. 5. Instead of salad dressing, try balsamic or rice vinegar, or mix it in and use less dressing. 6. When making an omelet, only use one yolk. 7. Leave the cheese off your burger and add lettuce, tomato, onion and pickles instead. 8. Steam your vegetables instead of sauteeing. 9. Skip the croutons. 10. Order 2 slices of cheese and veggie pizza instead of 2 slices of pepperoni pizza.
Kendal Gluck, MD Contact us at whn@mmpc.com or (616) 726-8520. Be sure to read our "Letters from the Edge." |
| OUR SPECIALTIES & SERVICES | FIND A DOCTOR | HEALTH INFORMATION | FOR PHYSICIANS |
How do small bouts of exercise add up and what kind of results can you expect to see in the grand scheme of things? By walking 10 minutes a day at a brisk pace, the average person (150 pounds) can expect to burn 60 calories. Repeating this activity everyday for a month would burn a total of 1800 calories, or the number of calories required to burn off 0.5 lbs of fat. Over the course of a year, this would result in a 6 pound weight loss. Add to that healthful dietary changes and the possibilities increase exponentially.
