Week 5 Challenge: Strength Training

It's another Exercise Week! This weeks challenge is broken down to strength building exercises using our own body weight. You will complete a series of exercises Monday, Wednesday, Friday and another on Tuesday, Thursday, Saturday. {optional: use an exercise journal to track how many of each exercises you are doing each day to see your improvements}.

Exercises to Complete on Monday, Wednesday and Friday

Do three sets of each exercise a day

(May 31st, June 2nd, June 4th)

Push-ups

• As many push-ups as you can do in 60 seconds (x 3 sets). Everyone is going to be at a different level, so I have some pictures of different variations. Arms width a little wider than shoulder width apart, keep your abs and your butt tucked in, your knees or on your toes on the ground.

To add some resistance move your hands under your shoulders and your elbows in for a military push-up.

For less resistance make it an incline push up by placing your hands on a bench or railing.

For more resistance, place your feet on a chair and your hands on the ground, you can even do a set with each leg raised in the air.

Chair dips

• As many chair dips as you can do in 60 seconds (x 3 sets). Dip down the edge of a sturdy chair or bench until your arms make a 90 degree angle.
• 

For added intensity, put your legs out straight, or raise one leg at a time.

This is what a regular chair dip should look like.

Shoulder Press

• As many shoulder presses as you can do for 60 seconds (x 3 sets). Hold a ball (or medicine ball) directly over your head and press straight up in the air. If substituting weights, make sure your arms don't drop below a 90 degree angle. Keep your elbows out even with your ears.

Exercises to Complete on Tuesday, Thursday, and Saturday

Do three sets of each exercise a day

(June 1st, June 3rd, June 5th)

Wall Squats

• This one is pretty simple. Squat down against a wall as shown below (you may use a ball) and hold as long as you can up to 60 seconds (x 3 sets).

Traveling Lunges

• Travel lunges for 60 seconds (x 3 sets)...don't be afraid to go a little longer on these :). Don't let your knee go past your toe, tuck in your belly and your butt and keep your shoulders back.

For added intensity use hand weights, ankle weights, add in a bicep curl, or a knee raise before stepping down.

Calf Raises

• 60 seconds worth of calf raises (x 3 sets). You can do them on flat with you toes pointed forward or towards the corners of the room, or you can use stairs for greater range of motion.

Add weights for more intensity.

Add stairs for greater range of motion.

Strength training: Get stronger, leaner and healthier

Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.

By Mayo Clinic staff

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.

Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
• Boost your stamina. As you grow stronger, you won't fatigue as easily.
• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
• Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Part II: Consider the options

Strength training can be done at home or in the gym. Consider the options:

• Body weight. You can do many exercises with little or no equipment — use your body weight instead. Try push-ups, pull-ups, abdominal crunches and leg squats.
• Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
• Free weights. Barbells and dumbbells are classic strength training tools. You can also try homemade weights, such as plastic soft drink bottles filled with water or sand.
• Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

Getting started

When you have your doctor's OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.

"On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise."

To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

When to expect results

You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you can increase your strength 50 percent or more within six months — even if you're not in shape when you begin.

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.

Calories Do Count

• By KIM SEVERSON

Published: October 28, 2008

WHEN you’re young and tap dance for a living, you don’t have to think much about the caloric impact of your next meal. But when three performers who spent the day rehearsing for “Shrek the Musical” walked into a restaurant on 42nd Street recently, they saw on the menu that a Japanese-style beef bowl had 1,090 calories. They decided to head down the street for a salad.

Tony Cenicola/The New York Times; Tuna melt by Quiznos.

THEY ADD UP From top: Salmon tartine at Le Pain Quotidien. Ruby Tuesday’s Carolina chicken salad. Regal Entertainment’s large popcorn. Tuna melt at Quiznos. Ten ounce latte at Dunkin’ Donuts. Turkey wrap at Pax. Plain bagel. A fruit scone at Starbucks. McDonald’s large fries.

“Counting calories is so 1980s,” said Rachel Stern, one of the dancers. “But when it’s right there, it’s kind of hard to ignore.”

For the last few decades, the most popular diets were complex formulas that promised abundant eating with just the right combinations of fat, protein and carbohydrates. Now those regimens are starting to look like exotic mortgages and other risky financing instruments. And just like a reliable savings account, good old calorie counting is coming back into fashion.

“More and more, people are looking at calories in, and calories out,” said Dr. Terry Eagan, a Los Angeles psychiatrist, who for 16 years has helped people with eating disorders and other addictions. “I know some people want something that’s sexy and different and new, but there really isn’t anything new about weight loss.”

Evidence of the calorie’s resurgence is everywhere. The makers of Coca-Cola and M&Ms will soon print calories on the front of packages. Consumers, too, are paying more attention, like the diners who discovered that some meals at Applebee’s had more calories than advertised and filed a class-action suit this fall.

New Yorkers got a harsh dose of calorie reality this summer when restaurants with 15 or more outlets were forced to post the calorie content of food next to the price. The resulting sticker shock has brought parts of a great city to its knees, often to do push-ups.

The campaign has inspired lawmakers around the country to follow New York’s lead.

Restaurants and food companies are lightening recipes and portion sizes. Starbucks, for example, claims to have saved the nation 17 billion calories since last October by swapping 2 percent milk for whole. The 100-calorie snack is this decade’s answer to the fat-free SnackWell cookie, as more brands introduce tiny portions of things like Cool Ranch Doritos and Clif bars.

Dunkin’ Donuts recently added a low-calorie egg white breakfast sandwich, Così is using low-fat mayonnaise and McDonald’s large French fries have dropped to 500 calories this year from 570 last year. Quiznos is testing smaller sizes and less-caloric sandwich fillings in its New York stores. Cathy Nonas of the New York City health department said this is all a reaction to public-health pressure.

Restaurant corporations say consumer demand, not the threat of legislation, made them change. That’s why Yum Brands, which owns KFC, Taco Bell, Pizza Hut and other fast-food restaurants, will start voluntarily posting calorie counts for individual servings in its restaurants nationwide later this year, said Jonathan Blum, a company spokesman.

At Starbucks, a new set of “nutritional guardrails” were put in place over the last year not because of legal mandates but because customers wanted it, said Katie Thomson, the company’s nutritionist.

Products were reviewed for calorie and fat content. Bakers were encouraged to substitute healthier ingredients or, if that would compromise taste, to reduce portions, as the company did with its butter croissant. Starbucks also considered how much satiety items would provide, something increasingly important as people cut back on calories, she said.

For some establishments, having their menus exposed by the New York law forced some caloric housecleaning. At Le Pain Quotidien, which has 17 outlets in New York, several items were changed or taken off the menu, said Jack Moran, a vice president.

The popular quiche Lorraine was trimmed to 6 ounces from 11, with extra salad filling out the plate. Sweets like brownies may shrink, too.

But consumers who think smaller portions will mean smaller prices are likely out of luck. The prices on some of the chain’s newly slimmed down items haven’t dropped, but that doesn’t seem to be affecting sales.

“Everything we consider to have a good caloric rating is marching up the charts,” Mr. Moran said.

The Atlantic smoked salmon tartine, with 350 calories, was always a good middle-of-the-pack seller among the 15 open-face sandwiches that are a specialty at the chain. After the calorie counts were posted, it became a top seller, edging out the longstanding favorite, the grilled chicken and smoked mozzarella tartine, which has 690 calories and costs about $3 less.

Reducing calories is now a company-wide quest, and the chain is posting calorie counts in its restaurants in Washington and Los Angeles.

If reduced portion sizes remain popular with customers, it could help restaurant operators who have been bearing big jumps in food costs this year, Mr. Moran and other restaurateurs said.

Public health officials acknowledge that people rarely change their eating habits overnight, and that there is a lot more to good nutrition than simply counting calories. Still, they are trying to make sure consumers stay calorie conscious. Just to hammer the point home, the New York City health department earlier this month put signs inside subway cars pointing out that most people need only about 2,000 calories a day.

The number of calories in food shocked most New Yorkers, according to a September survey by the health department. A Starbucks blueberry scone delivers 480 calories. A Quiznos regular tuna melt is 1,270 calories. Wraps, the refuge for low-carb sandwich lovers, can top 800 calories. Bagels pack more calories than doughnuts. A large bucket of buttered movie popcorn has more than half the calories anyone should eat in a day.

Even people for whom nutrition is a way of life had no idea how many calories they were eating. Kate Adamick, a consultant who helps corporations and school districts improve their food, took a hard look at her Starbucks habit, which included bran muffins and chocolate cookies.

“Just because I work in the food world, I am not immune from this human tendency to self-delude,” she said. “I can look at a cookie that is the size of a man’s hand and think it’s only twice as big as a regular cookie, but it actually has the caloric content of four or five cookies.”

Posting calories on menus is a kind of Hail Mary pass for health officials trying to slow rates of diabetes and obesity. But it is catching on fast. California last month became the first state to require calorie counts, although that law is less restrictive than New York’s.

In all, nearly three dozen states, cities and counties have passed or introduced laws that would require calorie posting in some form. More are in the works, said Margo Wootan, director of nutrition policy for the Center for Science in the Public Interest, which frequently criticizes the food industry.

Two proposals moving through Congress would make calorie postings uniform nationwide. One, the Labeling Education and Nutrition Act, is backed by the restaurant industry and would give restaurants and grocery stores selling prepared foods a choice of labeling formats, including posters near the cash register or disclosures on the back of the menu. It would pre-empt tougher laws, like New York’s.

A second proposal, the Menu Education and Labeling Act, is supported by public health advocates and more closely mirrors New York’s law. It would not pre-empt more stringent local laws.

Of course, for the calorie’s comeback to be sustained, people who are not already focused on a healthy diet will have to begin paying attention.

At a Chipotle near Brooklyn Borough Hall, Daniela Castillo, 18, dishes up carnitas between classes at Brooklyn College. The customers talking calories, she said, are mostly women, and mostly slimmer older women. Men, especially the younger ones, just ask for everything, and often ask her to double the portions.

“I think it’s kind of a middle-age thing, counting calories,” she said.

People might be changing their eating habits, but some restaurant owners remain skeptical — especially those who have already offered lower calorie food only to see those items languish.

“We talk skinny and eat fat,” said Tim Ryan, president of the Culinary Institute of America.

And it has been that way for a century.

The first calorie-centric weight-loss guide, “Diet and Health, With a Key to the Calories” by Dr. Lulu Hunt Peters, was published in 1918 to great acclaim. Her weight-loss formula? Eat in 100-calorie portions, and no more than 1,200 a day.

»A version of this article appeared in print on October 29, 2008, on page D1 of the New York edition.

Eating Healthy on Vacation

"Remember that the purpose of food is to provide your body with the nutrients it needs to function properly. So if you want to achieve your true health potential, you need to nourish your body and take care of it. This isn't just something you do for a while and then quit, this is what you need to do everyday for the rest of your life--even when you're on vacation! Here are a few suggestions that can help you make the best food choices while you're away from home."

Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Summer 2003.

The Healthy Vacation Guide

Eat and Exercise the Right Way, Away From Home

-- By Nicole Nichols, Fitness Instructor & Health Educator

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits. With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead. Roadies If you’re traveling by car, you’ve already spent a lot of time planning your course. We all want to make good time, but it’s also important to schedule several breaks into your itinerary, especially if you have kids:

Pack a cooler full of healthy snacks, and even complete meals. Chopped veggies, fresh fruits, bottled water and juice, low-fat yogurt, peanut butter sandwiches, popcorn and pretzels make easy travel fare.

Don’t skip meals, and try not to go more than 4 or 5 hours without eating. Being famished at mealtime may hinder your ability to make healthy choices and trigger overeating. Plus, constant energy levels will keep you alert at the wheel.

Avoid eating full meals in the car. Take time to stop, relax and enjoy your meal. This way, you can pay closer attention to your hunger and satiety signals.

Plan exercise and stretching breaks as well. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you’ll be more alert and energetic.

Avoid coffee and caffeinated drinks. While they do give you a short energy burst, the drop when caffeine wears off can make you even more tired. For stable energy levels, drink plenty of water and eat healthy, whole foods that keep blood sugar levels from spiking and dropping.

Be wary of fast food and roadside restaurants. If you have no other options, choose the healthiest possible items and keep portion sizes small. One way to avoid excess calories and fat is to hold the mayo, special sauces, cheese and dressings. Also opt for non-breaded items and kid-sized portions. Read up on more "menu watch words" here.

Frequent Flyers Despite appearances – a plethora of fast foods, snacks and lots of sitting around – flights and airports offer plenty of nutritious food and opportunity for activity, if you know where to look:

Try to eat a healthy meal before you arrive. You’ll be less likely to munch on high-calorie snacks just because they’re around or you’re bored.

If eating in an airport, it’s worth it to spend the time searching out healthy foods. Look for salads, fresh fruit, vegetable-based soups and baked chicken.

While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage.

Instead of sitting around before boarding the plane, use the time to walk. You’ll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you’re about to sit for an entire flight.

Call the airline 48 hours in advance to see if a meal is offered. Typical in-flight dinners can have as many calories (over 1,000) as a fast food meal, and even more fat! Special order a diabetic, low-fat, vegetarian, child, or religious meal. Or, pack your own lunch to ensure you get exactly what you want.

Flying can easily dehydrate you, so drink plenty of water. Drinking one glass per hour in flight will ward off dehydration and jetlag.

It’s okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

Cruise Control Cruises offer so many opportunities for fun and exploring. But they are also known for their rich, gourmet food that is available round the clock. You don’t have to totally deprive yourself to stay in shape. Moderation, along with participation in the many opportunities that cruises offer for fitness, will keep you sailing smoothly:

At buffets, fill your plate only once. Load 50% of your plate with vegetables and choose small portions of other foods you want to try.

If you splurge and eat a rich meal, try to balance it out with a healthy, vegetable meal. Eat lighter the rest of the day.

If ordering dessert, don’t make it a daily habit. And when you do, split it with someone else.

Most cruises offer a healthier "spa menu." Order from this when you can. And, when ordering at any meal, be very specific about what you do and do not want. You can omit ingredients and specify how you want something to be cooked (steamed instead of fried).

Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

Staying Inn Shape As the demand for healthy eating and exercising rises, hotels are responding to their guests. There’s no reason not to work out or eat right just because you’re away from home. Calling ahead and working with the concierge will help you find all the things you need to make your vacation a healthy one:

When checking in, refuse the mini-bar key. Not only are the prices outrageous, but the choices are not the healthiest. Instead, find a nearby health food store or grocery and stock up on good-for-you snacks. If your room/floor has a fridge or microwave, you can also get enough foods to prepare healthy meals. If a coffee maker is all you get, buy instant soups or oatmeal and prepare them with the hot water.

If ordering room service, be specific about what you want, whether or not it is on the menu. Most places will accommodate your healthy requests and substitutions.

Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear.

If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.

Ask the concierge about healthy restaurants, markets, parks, trails and maps.

Design your own hotel room workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, crunches, lunges, squats and triceps dips on a chair.

Remember to pack walking shoes, a swimsuit, exercise equipment and loose, comfortable clothing. And with all that time in the sun, don’t forget shades, a hat and plenty of sunscreen. It’s worth the time it takes to plan ahead for a healthy trip, but be realistic. You probably won’t lose weight on vacation, but maintenance is possible. Remember, vacation (like exercise) should be fun! Try new things, sightsee on foot, go rock climbing or surfing, and definitely enjoy the good food without total deprivation. Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds. This article has been reviewed by Becky Hand, Licensed and Registered Dietician

Healthy eating tips for vacation

Healthy restaurant eating, road trip healthy eating tips and more

By: Jillian Scheeler

With temptation lurking in every corner cafe?, it's difficult eating healthy while on vacation. There's no sense ruining your diet for a weekend of excessive eating. The key is to find the happy medium between denying fatty foods and an occasional indulgence, and you'll be on your way to healthy vacation eating. However, there are a few healthy eating tips and tricks to follow while on vacation.

Breakfast and lunch alternatives

Without a doubt breakfast is your most important meal of the day and should not be skipped. If the hotel you are staying in has continental breakfast, stay away from the carb-ladden bagels, fatty pastries and donuts, and go with the fresh fruits or fiber rich cereals instead. If you are on your own for breakfast, visit a local farmers market or health food store and pick up some fresh fruit or granola. Many of the vacation spots may have unique farmers markets, allowing you the opportunity to try new and delicious items.

Eating out not - pigging out: Healthy restaurant eating tips

When on vacation the majority of your meals are eaten at restaurants. In today's society, healthy options can be found on almost any menu, even at McDonald's; however, the main concerns with eating out are the portion sizes and making the right choice. There are several things vacationers can do to guide them towards healthy restaurant eating. The first key to eating healthy while at restaurants is to stay away from anything fried or with a mysterious special sauce and go with anything grilled, broiled or steamed. Second, appetizers offer smaller portions in comparison to full meals. Third, try sharing a meal or only eat half of what you order and take the rest home in a doggy bag for lunch the next day. Most importantly though, just because the food is in front of you, does not mean you have to finish your plate - stop eating when you feel full.

Tasty treats: When to indulge

It is important to remember that when you are vacationing, you are walking around more than normal and burning more calories. So not only is it important to keep hydrated at all times, but with all those extra calories burned, there's room for a little bit of indulgence. Every city has unique foods and treats that you shouldn't pass up. For instance, if you're vacationing in New Orleans, their famous French donut, the beignet, shouldn't be passed up and you shouldn't have to. Once again, it is all about how much you eat, so limit your treats to one a day.

Healthy eating tips for flying

Airplane food is not the most delicious or the healthiest. Airports don't offer many healthy alternatives either. Therefore, to stay healthy while flying eat a healthy meal or snack before you fly or bring with some healthy snacks. The best food choices to bring with on the airplane are portable snacks like fresh fruit, granola, trail mixes and whole grain crackers. Also, wraps are a great heartier, healthy option that travel well and that can be left un-refrigarated for awhile. Most importantly though, it is important to remain hydrated while flying, so drink lots of water and stay away from sodas and especially alcohol.

Road trip healthy eating tips

Eating healthy and road trips are two words that are not commonly used together, but it is possible. It is too easy to pull over at a roadside diner and grab a burger or pick up some sugary snacks and greasy chips at the gas station. There are alternatives to both of these. Pack a cooler full of healthy snacks like fresh fruits and vegetables, healthy sandwiches, yogurt, granola and of course lots of water so you remain hydrated. While driving, you need to pull over often to stretch your legs and eat. When it comes to lunch you can eat sandwiches that you've made or if you must stop at a fast-food place there are things you can do. Many restaurants have healthy options like a salad or go with just the burger and skip the cheese and condiments or go with a grilled chicken alternative.

Eating healthy while on vacation is easy to do if you just keep these healthy eating tips in mind, especially healthy restaurant eating tips. Remember, you are on vacation so it's okay to indulge now and then, if you make healthy decisions the rest of the time.

Week 4: Eating Within Your Caloric Intake

Next weeks Challenge is to stay within' your caloric intake. Monday, May 24th to Sunday May 30th. (Yes, many of us will be on vacation, but we can do this!) How many calories do you need? Click on this Calorie Calculator to find out. Although according to the attached article from the Mayo Clinic, you need to cut 500 calories off this number to lose weight, for this challenge you only need to stay within the number the site gives you. Keeping track of your calories can be pretty simple. I have played guinea pig for all of you (your welcome) and signed up for many free calorie finders to report back my favorites to you. Please share with us if there is a different one you love:

SparkPeople

The Calorie Counter

The Daily Plate

Livestrong

iPhone has applications available

igoogle homepage has calorie calculators you can add on as a gadget. Any questions? Please ask!

Mayo Clinic Article
Counting calories: Get back to weight-loss basics

Your weight is a balancing act, and calories play a big role. Find out how calories determine your weight and ways you can best cut calories from your diet.

By Mayo Clinic staff

Despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off. Fad diets may promise you that avoiding carbs or eating a mountain of grapefruit is the secret to weight loss, but it's really all about calories.

Calories: Fuel for your body

Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. Energy from calories fuels your every action, from fidgeting to marathon running.

Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main energy sources for your body. The amount of energy in each varies. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Alcohol also is a source of calories, providing about 7 calories a gram.

Regardless of where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories.

Tipping the scale: Cutting calories

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

Cutting calories doesn't have to be difficult. In fact, it can be as simple as:

• Skipping one extra high-calorie indulgence a day
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes

Here's a closer look.

Saving calories by cutting a high-calorie item

Skipping one or two high-calorie items is a good place to start when cutting calories. For example, you could skip your morning latte or that bowl of ice cream you always have after dinner. Think about what you eat and drink each day and identify items you could cut out. If you think that skipping your indulgence will leave you with a craving, try a low-calorie substitution.

Healthier options

Instead of this ...	Calories*	Try this ...	Calories*
1 snack bag (3 ounces) ranch-flavored tortilla chips	426	3.5 cups popcorn, air-popped	100
1 slice thick-crust pepperoni pizza (1/8 of a 14-inch chain pizza)	301	1 2/3 cups grapes	100
1 medium, 3-inch glazed doughnut	192	2 tablespoons peanuts	100

*Actual calories may vary by brand.

Choosing lower calorie foods

Beyond your indulgences, you can also replace common foods that are high in calories with ones that are lower in calories. You may not realize how much you can cut with some simple substitutions. For example, drink fat-free milk instead of whole milk and sparkling water or diet soda instead of blended coffee drinks. Have an extra serving of vegetables at dinner instead of an extra serving of meat. Or snack on sliced fresh fruit instead of chips.

Lower calorie options

Instead of this ...	Calories*	Try this ...	Calories*
Whole milk, 8 ounces	149	Skim milk, 8 ounces	86
Blended caramel coffee drink, 16 ounces	380	Diet soda, 12-ounce can	0
French fries, large fast-food packet	500	Strawberries, 1 1/2 cups whole	60

*Actual calories may vary by brand.

Reducing your portion sizes

The sizes of your portions affect how many calories you're getting. Twice the amount of food means twice the number of calories. It's common to underestimate how much you're eating, especially if you're dining out. Controlling your portions is a good way to control calories.

Portion sizes

A typical portion ...	Calories*	A standard serving ...	Calories*
Orange juice, 8 ounces	120	Orange juice, 4 ounces	60
Buttermilk pancake, 6-inch	175	Buttermilk pancake, 4-inch	86
Whole-grain cooked pasta, 1 1/2 cups	210	Whole-grain cooked pasta, 1/2 cup	70

*Actual calories may vary by brand.

Try these tips to control portion sizes and cut calories:

• Serve smaller portions. At the beginning of a meal, take slightly less than what you think you'll eat. You can have seconds later if you're truly still hungry.
• See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating. Consider measuring your food with a measuring cup or scale to see how much you are actually eating.
• Check food labels. Be sure to check the Nutrition Facts panel and other nutrient information for the serving size and number of calories a serving. You may find that the small bag of chips you eat with lunch every day, for example, is two servings not one, which means you're eating double the calories listed on the label.
• Don't feel obligated to clean your plate. Stop eating as soon as you feel full. Those extra bites of food that you're trying not to waste add unneeded calories.
• Use a calorie counter. Check out reputable resources that offer tools to count calories, such as Web sites or smart phone applications.

Putting it all together

Eliminating high-calorie foods, choosing lower calorie alternatives and cutting your portion sizes can help you reduce calories and improve weight control. For a successful — and sustainable — weight management plan, you also need to increase your physical activity. It's this combination of regular activity and healthy eating that will help you achieve and maintain a healthy weight.