Just a Few Small Changes…

Eating Lighter and SmarterWhether your goal is to lose weight, recover from an illness or just to feel more fit and energetic, eating nutritious foods and preparing them with smart cooking techniques is always important. There are, of course, many diets and fitness programs you can follow. But for weight loss, the kind of diet you choose is not the only issue. What matters more is that you take control of your daily calorie intake. For instance, in order to shed one pound of weight per week, an energy deficit of 500 calories per day is required. Nothing more. Really!

There’s No Need
For Radical Diet Changes

The approach I favor is called “Eating Lighter, Eating Smarter.” In my opinion, this is a far better way to manage your weight and improve your overall physical well-being than any of the so-called “crash diets” can offer. These strict diet regimens are popular because they promise quick fixes. Many of my clients initially expect radical changes in their food- and lifestyle choices too. But there is really no need for that. A slower, gentler way of going about weight loss and fitness is not only easier, in most cases it is also a more successful strategy.

Eating lighter and eating smarter does not require you to say good-bye to all your eating habits. On the contrary! All you have to do is pay attention to your food choices and cooking techniques and modify them whenever necessary. Instead of denying yourself all those dear old little pleasures, you can exchange some of the heavier ingredients with lighter ones and prepare them in slightly different ways.

The following chapters discuss alternative ingredients and preparation styles for breakfast, lunch, dinner, snacks and beverages and offer many practical ideas how to shave off more calories and fat without losing out on taste and texture. Often, a few small, hardly noticeable changes can do the trick. You’ll see.


Breakfast Meal PlansThe importance of a healthy breakfast is often underestimated. If you try to lose weight by cutting back on calories, you still must give your body the nutrients it needs to function properly. Include highly nutritious ingredients in your breakfast that don’t slow you down when you are about to start your day. Home Made | On the Go | Sunday Brunch Out | Hotel Continental | Office Meeting


Lunch Meal PlansIn many cultures, lunch is the main meal of the day. Even if you don’t have a lot of time to spend on your lunch break, you should not keep working or do other things while you eat. In any case, your meal choices should not be heavy and wear you down when you still have work ahead of you. Home Made | On the Go | Office | Special Occasions | Healthier Choices


Dinner Meal PlansDinner is not only a time for eating but also for social gathering and reconnecting with family and loved ones. In other words, it should not be rushed. Preparing meals, perhaps together, is also an important element for the appreciation and enjoyment of good food and good company. Home Made | TV Dinner | Pizza Night | Dining Out | Calorie-Conscious


Health SnacksSnacks are meant to get you through the morning or the afternoon when you are too hungry to wait for regular meal times. They are no substitute for real meals. Always keep count of your snacks. Mindless snacking throughout the day is known as one of the leading causes for weight gain.   Sweet | Salty | Crunchy | Hot | Cold


BeveragesDrink plenty of fluids to stay hydrated. Water is always a good choice. Many sodas have high sugar content. Caffeinated beverages wake you up but can also give you jitters. Fruit drinks are best when made from real fruit. Alcoholic drinks can make you drunk and they have lots of calories too. Hot Beverages | Milk | Sodas | Fruit & Vegetable Drinks | Alcohol

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