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