I know that turning your back on your guilty pleasures can
be painful at first BUT it’s a necessary spring ritual if you want a swimsuit-ready
body by summer. By tossing out these six fat-laden temptations and restocking
your shelves with healthier, portion-controlled alternatives, you can trim
hundreds of calories from your diet and inches from your waistline.
1. Soda
Pour out the sugar water, and while you’re at it, lose the
artificially sweetened ones, too. “Soda has absolutely no nutritional
benefits,” says Keri Gans, RD. What’s more, the fizz disguises a potentially harmful
cocktail of health risks. Just one regular soda a day may increase a man’s risk
of heart disease by 20%, according to a 2012 study published in Circulation.
Meanwhile diet soda may boost your risk for stroke, says research from American
Stroke Association. Plus, a 2011 study by the Center for Science in the Public
Interest linked the chemical used to create the beverage’s caramel coloring to
several types of cancer. *Play it safe and fill your fridge with sparkling
water instead.
2. Bag of Chips
A bag of chips contains tons of fat, calories, and sodium,
which is extra dangerous if you’re one of those people who can’t stop munching
until you reach the bottom of the bag. Throw out the salty snack and you’ll
sidestep one of the biggest contributors to weight gain, according to a study
published in The New England Journal of Medicine. *If you must indulge, choose
the less-fattening baked variety or pick up a SINGLE SERVING of your preferred
potato chip, says Gans. You’ll consume far fewer calories getting to the
smaller bag’s bottom.
3. High Fat Cheese Blocks
Whole fat cheese won’t necessarily derail your diet – in
fact, the fat can help you feel full and eat less. However, having an entire
block on hand may beg you to binge, and a 10-ounce slab of full-fat cheddar
packs over 1,000 calories and about 100 grams of fat. *Replace chunks of cheese
with The Laughing Cow’s Mini Babybel single-serving wheels to keep your
portions in check.
4. Fruit Drinks
Before you toss a jug of fruit juice in your grocery cart,
give the label a careful read. A product that isn’t marked as 100% fruit juice
needs to go back on the shelf. “Fruit drinks that aren’t 100% fruit juice are
all sugar,” says Gans. Unlike the artificial alternatives, 100% fruit juice can
generate similar health benefits found in whole fruit, such as protectors
against cognitive decline, digestive and respiratory cancers, and heart
disease, according to research from the University of California, Davis. *Just
don’t overdo it! Stick to the appropriate serving size to avoid guzzling too
many calories.
5. Ice-Cream
It’s okay to indulge in the creamy treat from time to time,
but who actually stops at a spoonful of this stuff? Research from Cornell
University shows that most people underestimate how much they serve themselves.
In one study, diners with larger bowls served themselves and ate 31% more ice
cream than participants with smaller bowls. *Purge your freezer of this frozen
fat trap and leave this indulgence for dining out, so you can order a single
scoop without being tempted to return to the carton for more. If you’re in
desperate need for a fix, choose the single serving cups.
6. 70-calorie Yogurt
The two-digit number on the nutrition label makes this snack
seem like a healthy choice, but the artificially sweetened cups aren’t a
sufficient meal. “It’s not about the amount of calories in your yogurt, it’s
about what’s in the yogurt,” says Gans. The measly 5 grams of protein found in
the small package isn’t filling enough to keep you satisfied for long. *Go for
low-fat Greek yogurt. With 15 to 20 grams of protein, it will keep you fuller
longer, and you’ll be less likely to overeat later on.
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