Lose Weight Gradually

REACHING YOUR Weight-LOSS GOALS may be easier than you think. To lose a pound of weight a month, all you need to do is cut 100 calories a day from your diet, assuming the intake and expenditure of all other calories remains the same. That's because a pound of body weight is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you're cutting 3,100 calories--or about a pound. That is a simple way to lose weight.
Here are 10 painless ways to cut 100 or more calories a day. As a bonus, they all reduce fat or sugar, which means, calorie for calorie, you're getting more vitamins and minerals:

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
3. Eat 2 poached eggs instead of 2 fried eggs.
4. Replace 1/2 cup of granola with 2 cups of Cheerios.
5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
6. Snack on an orange and a banana instead of a Snickers candy bar.
7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.