Posted by: Dr. Tyrone A. Holmes | July 30, 2010

Lose Weight WITHOUT Dieting: Tip #3 – Make ONE Change

One of the biggest reasons diets do not work is that they tend to require significant dietary changes on part of the dieter.  This is a problem because most human beings don’t adjust to major change very effectively.  That’s why I suggest you make ONE, relatively minor change to your eating habits.  I know what some of you are thinking.  You’re probably asking yourself, ”how can lose weight if I only make one change to my diet, especially if I want to lose a lot of weight?”  The answer is simple.  A minor change in your eating habits that results in a 150-300 calorie reduction per day will lead to a loss of about 15 to 30 pounds in one year (if you are curious about the math, multiply 150 x 365 and divide the total by 3,500 which is the caloric deficit needed to lose one pound).  This can be as simple as drinking one less soda pop (e.g., replace one soda each day with water or a diet beverage), eating one less bag of chips or sipping one less $10 cup of coffee.  Instead of eating two doughnuts a day, just eat one.  Instead of eating a large ice cream cone, order a medium dish of your favorite flavor.  You’ll be amazed at how quickly these calories add up.  You will also be amazed at how much easier this is to do because you are making very minor changes in your current eating habits.  Is there a catch?  Yes – you will not lose weight as quickly as you might want to.  For example, if you want to lose 40 pounds, it will probably take you 15-18 months.  And that’s if you reduce your caloric intake by 250 to 300 calories per day.  But the good news is you are much more likely to keep the weight off when you lose it slowly.  

NEXT POST – August 2, 2010

Cycle Log: Competition Phase Week 14


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