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Just 100 Calories A Day

April 6, 2011

By Beth Pike
OSU Extension Services in Antlers

When it comes to weight gain, weight loss or weight maintenance, it can all boil down to just 100 calories.

Many people believe that weight gain is a result of no physical activity or excessively overeating, said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist.

“In reality, a simple 100 calories a day can make the difference between weight maintenance, weight gain or weight loss,” Hermann said. “A pound of body weight equals 3,500 calories, so consuming an extra 100 calories per day can result in a weight gain of about 10 pounds over the course of a year. However, cutting a mere 100 calories per day can lead to a 10 pound loss during that same time frame.”

It can be easy to make the changes necessary to eliminate 100 calories per day. Hermann offers these tips:
One cup of whole grain cereal instead of two.
Tomato slices, lettuce leaves and pepper strips on a sandwich instead of mayonnaise.
Two cups of skim milk as opposed to two cups of whole milk.
Substitute a donut with a cup of low-fat, sugar free yogurt.
Drink water instead of sugary soda.

“When trying to cut calories, also keep in mind that being active is important, too,” she said. “You don’t necessarily have to begin a full-blown workout routine. Start small and add to your workout over time.”

To increase your physical activity, try:
Walking briskly for 15 minutes during your lunch break.
Parking as far away from your office building as possible.
Taking the stairs instead of the elevator.

A healthy lifestyle that includes regular physical activities and watching what you eat can help you reach your goal in no time.

Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.

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