Now that the series is complete, I thought I’d do a little recap of all 30 little ways that you can change some small habits or add new ones to your routine to possibly lose a pound. Keep in mind that I’m not a Dr. nor am I a nutrition/fitness expert. So always check with your Dr. before changing ANY of your current diet/fitness routine. Tips are to be taken as suggestions and not promises of any guaranteed results.

TIP #1: Know What It Takes To Lose a Pound

TIP #2: Switch Out One Pop/Soda (Or High-Caloric Beverage) Per Day For a Glass of Water

TIP #3: Find and Display Visual Goals

TIP #4: Set a Time for When The Kitchen’s Closed

TIP #5 – Keep a Food Journal or At Least Log Your “Bad Snackings”

TIP #6 – Quit Nibbling While Cooking and Don’t Finish Your Kid’s Plates

TIP #7 – Have Healthy Snacks Ready and in View

TIP #8 – Believe in Yourself and Know You are Worth It!

TIP #9: – Keep Moving! Consider a Pedometer To Count Steps

TIP #10 – Add an exercise time into your weekly “to-do list” so that you don’t forget!

TIP #11 – Sneak in Exercise and Consider Some Isometrics

TIP #12 – Drink Plenty of Water Daily

Tip # 13 – Never Eat While Distracted

Tip #14 – “Cleanse Your Palette” After Eating “Junk Food”

Tip #15 – “Go The Extra Mile” Whenever Possible

TIP # 16 – Give Yourself Some Rewards For Weight Loss

TIP # 17 – Remember—Everything In Moderation

TIP # 18 – Eat Meals A Little Slower and In Smaller Bites

TIP #19 – Switch Your Dinner Plates To Smaller Plates

TIP # 20 – Know the Proper Portions of Food

TIP #21 – Keep a Positive Attitude

TIP #22 – Join A Support Group or Online Chat/Group

Tip #23 – Cut Out High-Calorie Condiments Or Don’t Forget to Log Them in Your Food Journal

Tip #24 – Switch Out One Unhealthy Side Dish for a Healthier One

Tip #25 – Use Plain Low-Fat Yogurt In Recipes Instead of Mayonnaise or Sour Cream When Possible

Tip # 26 – Downgrade Your Milk A Level Or Two

TIP # 27 – Switch Out A Meal or Two of Ground Beef With Ground Turkey

TIP #28 – Find Better Alternatives To Ice Cream

Tip # 29 – Make Small Cutbacks or Changes Here and There

Tip #30 – Cut-back on Items With Cane Sugar In Them

Disclaimer: Never start a new exercise/diet regimen without consulting your Dr. first. Tips are to be taken as suggestions and not promises of guaranteed results.

Note: This is an original series and cannot be shared without written permission from Coupon Geek.

Tip #30 – Cut-back on Items With Cane Sugar In Them

This sounds like such a simple change, that you wouldn’t think it would add up to that much weight. But I guess that’s really how much sugar we all tend to have in our normal diets. According to WikiAnswers, the average American consumes 156 lbs of sugar a year! That’s a little over 31 five pound bags! (I can still remember that Biggest Loser episode when they started pouring out all the sugar we consume for a visual aid! It just kept pouring out of the trucks!)

Examples of items with cane sugar in it are soda, sweet tea/coffee, cake, cookies, and even white bread. Only eat multi-grain bread. You can get “natural sugar” from fruits and vegetables.

Always be sure to check with your physician before making any major diet changes. This is especially important if you have diabetes and need to regulate sugar-levels.

Tip # 29 – Make Small Cutbacks or Changes Here and There

Sometimes all it takes to lose a pound is to simply make some small changes to our everyday eating habits. Something as simple as just eating a little less at each meal can add up over time. Or making simple changes to what we do eat or how we cook them. Switching from fried foods to baking or grilling them. Or eating just a little bit healthier. Here are a couple ideas:

1) Instead of scrambled whole eggs, try scrambled egg whites.
2) Instead of a muffin, eat whole wheat toast w/ peanut butter instead of butter/jelly.
3) Instead of peanuts or cashews, try raw unsalted almonds or even soy nuts.
4) Skip the cheese on sandwiches. (But be sure to get your milk for the day!)
5) Pass on cake & ice cream at parties.
6) Pass on the candy dish at work. (Or have sugar-free candy or sugar-free gum instead.)
7) When eating fast food, opt for the healthy side instead of french fries.
Eat fruit or pretzels instead of chips for snack times.
9) Skip on sugarery food and opt for sugar-free.
10) Try low-fat, reduced fat or fat-free alternatives. (Just check the salt levels!)

Just making simple changes and small sacrifices here and there can add up to a pound. And when those clothes fit or you feel comfortable in your own skin again, it will all be worth it! (Not to mention, you’ll be creating a much healthier lifestyle!)

TIP #28 – Find Better Alternatives To Ice Cream

One of my favorite treats to indulge in is ice cream. I used to use ice cream in my smoothies. Now I’ve switched to plain yogurt or just milk instead with crushed ice cubes. Here are the calorie break-outs for variations, according to Fat Secret. These are all in 1 cup proportions.

Regular Vanilla Ice Cream = 290

Vanilla Frozen Yogurt = 234

Vanilla Light Ice Cream w/ No Sugar Added = 210

Vanilla Plain Yogurt (Not Frozen) = 208

You can even try some orange sherbet which has 214 calories per 1 cup.

Want an even healthier alternative for a cold treat? Try frozen grapes! Even frozen sugar-free popsicles are only 12 calories each!

This may not seem like much, but if you eat quite a bit of ice cream over time, it does add up. The best solution is to find a healthier treat and to only have ice cream on occasion. But it you just can’t give up your ice cream, try switching to a healthier alternative. Over time, the little calorie changes could add up to a pound lost!

TIP # 27 – Switch Out A Meal or Two of Ground Beef With Ground Turkey

I’ve heard this one many times. And let me tell you, in some dishes, you barely notice the difference in taste! I usually use ground turkey in chili and casseroles.

According to Fat Secret, 3 oz of Extra Lean Ground Beef is 208 Calories vs. 3.9 oz of Extra Lean Ground Turkey having 120.

You can see that it’s less calories for more ground turkey and this can add up to a lost pound in time!

Tip # 26 – Downgrade Your Milk A Level Or Two

I had read this one somewhere—that if you currently drink 2% to switch to 1% or 1% to Skim etc—and I wondered what the calorie difference added up to. Well, here’s what could happen if you went from 2% to Skim Milk (Yes, I know…two “levels”)

1 cup of 2% Milk = 130 Calories

1 cup of Skim Milk = 90 Calories

I know what you are saying, only a 40 Calorie difference? But look at it this way—there are 16 cups in 1 gallon. That’s a 640 Calorie difference per gallon! You can see how this can add up over time!

When I first switched years back, the Skim tasted like watered down milk. But I decided to switch slowly and go from 2% to 1% then to Skim and I didn’t mind it so much. It’s all I drink now–well, that and Soy Milk!

Tip #25 – Use Plain Low-Fat Yogurt In Recipes Instead of Mayonnaise or Sour Cream

There are some recipes that you can switch out mayonnaise or sour cream for plain low-fat yogurt and not taste much of a difference. It’s kind of a hit or miss game as to which taste good or not. But here’s the calorie difference:

1/4 cup of Mayonnaise – 229 Calories

1/4 cup of Regular Sour Cream – 123 Calories

1/4 cup of plain low-fat Yogurt – 30 Calories

Wow, huh? 199 Calorie difference for Mayonnaise and 93 Calorie difference for sour cream! You can see how that can add up over time! (If nothing else, it’s one less 100 Calorie snack that you have to “work off.”)

Tip #24 – Switch Out One Unhealthy Side Dish for a Healthier One

One of the big changes I’ve made this year is cutting back on unhealthy “side dishes” at suppertime. Instead of French Fries or Processed Foods, I’ve been piling our plates with fruits, veggies or yogurt.

Just making a simple change like this can really help in knocking off a pound in no time!

Tip #23 – Cut Out High-Calorie Condiments Or Don’t Forget to Log Them in Your Food Journal

When we start adding up our calories for each day, we often forget those simple little dollops of condiments that we spread on our food. And those can add up fast!

For example, one Tbsp of Mayo has around 57 calories. Ranch Dressing? 80 calories per Tbsp. 30 calories per Tbsp for sour cream. And 48 Calories per Tbsp for sugar or brown sugar. It may not sound like much. But if you had just a Tbsp of each of these in one day, that’s 215 calories and you really haven’t eaten anything!

So make sure that when you figure in your calories for the day, that you aren’t forgetting to add in your condiments, too. Obviously, what would be best overall is to do away with as many as possible or switch to a healthier version of them.

You can make switches, too. Such as mustard for extra flavoring. It doesn’t have any calories!

TIP #22 – Join A Support Group or Online Chat/Group

I’ve found that most things in life are easier when you have someone to chat with about what you are going through. The same goes for weight loss. Having someone who can keep you motivated and inspired may help keep your focus on your losing weight. Not only that, you might be able to inspire them in return, giving you that happy feeling you get from helping others.

There are several groups out there. Some are even free. And you can always join an online chat/group. I’ve enjoyed following along with the Wii Mommies in their journeys. I guess they are the group for me since most are Mommies struggling to keep up with the daily tasks, kids, losing weight and…they like to use the Wii for fitness needs.

If any of you have found a support group or chat that you enjoy, please consider leaving the link in the comments field. You might just help one of my reader friends find the inspiration they need to lose a few pounds.

TIP #21 – Keep a Positive Attitude

When you start on your weight loss journey, the first thing you must tell yourself is that every week is going to be different. Some weeks, you may have big weight losses and other weeks, little or no weight loss. You could even gain a pound! But no matter what the scale reads, the worst thing you can do is to “get down” about what it says. Once you start feeling bad about your weight, it usually leads to even more weight gain or depression!

So stay positive. Accept even the little movements on the scale. And just keep reminding yourself that you are doing well. If for some reason, you continue to have little or no weight loss, re-examine what you are eating and how much you are exercising. It could be possible that you aren’t eating as healthy as you think, not getting enough exercise or even eating too little, causing your body to go into “starvation mode.”

If you continue to keep health as a big part of your life, the pounds will come off. So stay positive!

TIP # 20 – Know the Proper Portions of Food

There are so many things to learn when it comes to eating properly. Food charts. Calorie Counting. Good and Bad Fats. And then there’s portion-control! It’s amazing how many things we eat that well beyond the normal proper portions. HERE is a link to a great article on proper portions. And if you have an extra minute, check out the little quiz HERE. It’s amazing at how much our portions have changed in 20 years!

What amazed me the most, was the comment in the article that said consuming just an extra 100 calories beyond what we need daily can add an additional 10 pounds to our weight each year. So make sure you are eating the proper portions of your foods and dial them up or down as needed.

TIP #19 – Switch Your Dinner Plates To Smaller Plates

One of the best ways I’ve found to not eat as much is…don’t give yourself as much! We seem to have it in our minds that we always need to finish everything on our plates and that we haven’t eaten a full meal unless our plates are brimming with food to begin with.

Well, one way to play a “mind game” on your brain is to switch to a smaller size plate! You can fill the plate full and get that feeling of eating a “plateful.” I use our appetizer plates for a lot of meals. Now, the ones that are super sloppy or require a knife for cutting, I use the regular plates. You’d be surprised at how much of a difference it can make! And the best part is, if you do decide to go back for “seconds,” you don’t feel quite so guilty!

By switching from dinner to smaller plates, you’ll eventually get into the habit of eating less and possibly lose a pound in the process!

TIP # 17 – Remember—Everything In Moderation

When it comes to weight loss, no one says you have to give up everything you love to eat. There are those things which are extremely unhealthy, of course. But you are still allowed to “treat yourself” to some of your favorites once in awhile. Even the weight loss programs allow you to save up some room each week for a “treat.”

I’ve actually found that sometimes, it’s better if I do allow myself those things I crave (in moderation!) Otherwise, no matter what I try to satisfy that craving with, it never helps, causing me to eat even more.

Now by “treat yourself” I’m not saying dish up a big banana split sundae with all the extra fixings but maybe a small smoothie with fresh fruit instead? Possibly consider things like these your rewards for meeting your goals.

By allowing yourself to eat a craving once in awhile may help you to eat less and lose a few pounds.

TIP # 16 – Give Yourself Some Rewards For Weight Loss

The big overall rewards to weight loss are staying healthy and, well, weight loss. But you should consider setting up some small achievable goals along the way. These shouldn’t be anything super expensive but just little things that you’ll push yourself to want to “earn.”

When I had to lose my “baby weight” after having Nathan, one of my rewards was a new shirt. I saved a gift card I had received and when I reached my target weight, I allowed myself to buy something new. Just something a little pretty to go along with the great feeling I had about my achievement. I also had set a goal halfway through that I’d let myself buy some new form of exercise equipment to keep my routine “fresh.” (I chose a simple DVD.)

Losing weight can definitely be a challenge. So allow yourself a little reward now and then for sticking to it! By rewarding yourself for how far you’ve come, it may give you the extra kick you need to keep pushing forward to the “finish line” and drop a couple more pounds.

Tip #15 – “Go The Extra Mile” Whenever Possible

There are several times where you take a shortcut to save on time. But many times, those shortcuts prevent us from getting in a little bit more of exercise.

So next time you have the option of stairs or elevator–choose the stairs. And when you are out shopping, choose that farther parking spot and walk the extra distance. I’ve actually noticed that the farther spots usually save time! You don’t spend all that time driving around or waiting for someone to back-up.

Another option to consider is if you are within a reasonable distance, instead of picking your kids up from school, walk over and meet up with them. Not only will you get in a little exercise but you also get that extra little chat time together. You might even find that it becomes your favorite time of the day.

Whenever you can, go the extra mile and you’ll soon see those calories burning off!

Tip #14 – “Cleanse Your Palette” After Eating “Junk Food”

So here’s the situation–you’ve eaten a bunch of potato chips or a candy bar and now you want more. Your tastebuds are still craving that salt or chocolate. Try this–instead of eating more, “cleanse your palette” with something healthy and/or “refreshing.” I’ve tried this several times and it seems to work. I’ve found that if that salty/chocolate taste lingers, I want more but if I eat an apple/carrot/celery afterwards, I’m good to go!

This is like getting the best of both worlds—you fulfill that craving you have but you don’t over-indulge and pack on the pounds!

Tip # 13 – Never Eat While Distracted

It may have happened to you before. You finally sat down with a bag of chips to watch some TV and next thing you know, the bag of chips is empty and you felt like you didn’t eat a thing!

Never allow yourself to eat when you are distracted! Ideally, you should always eat while sitting down at the table but let’s face it, it doesn’t always happen! If you do eat in front of the TV, put a small amount of your snack in a bowl to prevent over-eating. At the movies? Order the smallest popcorn and/or drink so you don’t munch on an entire bag/drink!

Always being aware of what you are eating will help you keep those extra pounds off!

TIP #12: Drink Plenty of Water Daily.

You’ve heard it over and over again–drink lots of water! Well, there is actually something to it. Not only does it keep you hydrated, but it also help with digestion, keeps your skin/hair healthier and actually helps keep you fuller, making you eat less.

Now how much water should you be drinking? It’s debatable. There’s the old 8×8 rule (8 cups, 8 times a day) but that varies by person! You have to consider, weight, exercise activity and where you live. Warmer climates need more water. And there is such a thing as too much water! I found two little articles/tools to check out:

There’s a little calculator HERE. And an article HERE on how to help get more water into your daily life. In the end, ask your physician how much water is right for you.

TIP #11 – Sneak in Exercise and Consider Some Isometrics

My all-time favorite fitness expert is Denise Austin. Not only does she look fabulous but she also has this contagious and positive energy about her. She makes you WANT to exercise! I’ve heard her say in several articles/interviews that she “sneaks” in exercises all day to stay fit. Things like doing squats while blow-drying your hair. Every little bit adds up to burned calories.

Also, consider reading up on isometrics. (Check with your physician before trying these as they are not recommended for everyone.) They are “exercises without movement in which muscles are contracted and strengthened through resistance.” (Most of you women are familiar with one in particular called Kegels!) I couldn’t find a great article to link you to but there’s a great write-up on them in the book called Simple Steps: 10 Weeks to Getting Control of Your Life (This is a great all-around book that you should try to check out from your library!)

So next time you are waiting…at the Dr’s office, for water to boil, for your hair to dry…try to think of some way to sneak in some (safe) exercise!

TIP #10 – Add an exercise time into your weekly “to-do list” so that you don’t forget!

Exercise combined with a good diet is by far the best way to lose weight. But as busy people, the day can fly by and we don’t remember to allow that time daily or a few times a week to get in our much needed exercise.

So, get into the habit of carving out time each week, or even daily, to get in a little bit of exercise. Just think about how much fun it will be to cross it off your “to-do list” as a task that’s been accomplished!

TIP #9: Keep Moving! Consider a Pedometer To Count Steps

A good way to burn that extra pound is to try to stay in constant motion as much as possible throughout the day.

It’s amazing to me how I chase after kids all day and some days, I gain a pound. For as much as I keep up with them, I know I’m not getting in as much movement as I think I am. They say over and over again that we should get in about 10,000 steps a day. One way to gauge this is to invest in a pedometer.

Yes, pedometers are not an exact count. They work by calculating the movement of your hip. A bump could trigger an extra count but it’s a better gauge than nothing. There’s a little article HERE on pedometers–how to use them and calculating distance with steps.

TIP #8 – BELIEVE IN YOURSELF AND KNOW YOU ARE WORTH IT!

One of the big reasons for weight gain or troubles in weight loss is self-esteem. We either think we aren’t good enough to feel great or we put everyone else in our family first, leaving no time for ourselves to get healthy.

Well…I think you are worth it! And something you’ll endlessly hear me tell you is–the best thing you can ever do for your kids is to get healthy so you can be there for them many years down the road!

I see it every year when I watch The Biggest Loser. Contestants are struggling with being away from their families but then they remind themselves that a few months away now will give them so many extra years in the long-run.

So, take a moment to tell yourself that you are great. And remind yourself to take a little “you time” each day. Trust me—you are worth it!

TIP #7 – HAVE HEALTHY SNACKS READY AND IN VIEW!

I think part of the reason so many of us snack on unhealthy foods is because they are quick. Pop open a bag of chips and you are ready to indulge.

One of the ways to help you snack a little healthier is to make sure there are some in view. Try to put a fruit basket on your table. Have some great veggies on the most visual shelf in your fridge. And store some in your cabinets that are the most easily accesible.

And as for unhealthy snacks, well, aside from getting rid of most of them, make them hard to reach! It may take a little time to re-arrange those cabinets but if you keep your snacks somewhere that requires a little more work to reach, you might think twice about eating them!

Some of my favorite snacks are fruits, veggies (such as radishes, celery, carrots), a healthier trail mix, no sugar added applesauce, dill pickles (in moderation to avoid too much salt) and yogurt! And every so often, I’ll indulge in some lower-fat cheeses.

Overall, keep the healthy stuff easily accessible and the “junk food” not so much!

TIP #6 – QUIT NIBBLING WHILE COOKING AND DON’T FINISH YOUR KIDS’ PLATES!

I remember back when I was a teen this sweet overweight co-worker of mine said, “Kid, the best advice I can give you to stay skinny is to not eat while you are cooking!” And you know what, I think about that advice every time I cook! Sure, you need to test food for taste or doneness but don’t eat half a meal before you even sit down to eat! When I cook meals that I know I’ll want to devour, I try to chew on gum. It seems to help.

The other thing I noticed, as parents, is that we have a tendency to want to finish our kids’ plates when they don’t eat everything. It’s that whole mindset that we hate to waste food. Either give them less to start with or start your plate off with less. If you have less and they don’t finish, by all means, eat away!

To sum it up, every calorie counts. It doesn’t take much to add another 500 calories to our daily count by nibbling. Which means—another dreaded pound on the scale at the end of the week! So be alert to what you are “sneaking.”

TIP #5 – KEEP A FOOD JOURNAL OR AT LEAST LOG YOUR “BAD SNACKINGS”

One of the first things they make you do when you start most diet programs is to keep a food journal. The theory is that you can’t fix your bad eating habits if you don’t know what they are. Good advice!

The last time I did a food journal, back when I thought I was eating healthy, I was surprised at how unhealthy I really was eating! So I do recommend keeping a food journal as best you can.

Now, I get it. You are a busy Mom/Dad/Person and you don’t have time. Well, try to do the bare minimum journal and log any time you grab a “bad snack”–and why you felt the need to snack. Why is this helpful? You will not only probably see a time pattern to your snacking but you may also see an emotional pattern to your snacking, such as, any time you are bored, sad, depressed or nervous.

When you begin to learn your bad snacking patterns, you can plan for them better. You can make sure you eat something healthy right before they hit. I remember when I worked downtown, I’d want to snack at 2pm. Sure, my sugar levels may have dropped some but what I found out was…I was BORED! So instead of snacking, I’d take a short walk and grab a piece of gum. Worked like a charm and I got some fresh air!

So do your best to keep some form of food journal. At the end of the week (or daily) you can check out free food journal sites such as the ones HERE, HERE, HERE or HERE and see just what your caloric intake REALLY is. You might be shocked!

TIP #4: SET A TIME FOR WHEN “THE KITCHEN’S CLOSED!”

The common saying is, “Don’t eat after 8PM.” Well, that’s great for people on a normal 9-5 type-schedule. But let’s admit it, some work 2nd and 3rd shifts. So I won’t tell you 8PM is the time. But just that you should allow yourself the appropriate amount of time after supper and before bedtime to “shut down the kitchen.” Your body needs that extra time to digest that last bit of food we shovel in.

So shut off the lights. Hang a sign-up that says, “Kitchen’s Closed!” and do your best to stay clear of the temptations.

TIP #3: FIND AND DISPLAY VISUAL GOALS.

I love this tip. I used this when we were talking about buying a house. I put a picture of a great house in my wallet. Each time I went to buy something, it made me think twice about spending money.

The same holds true with losing weight. You gotta have goals! Do you have an outfit that’s one size too small? Take a picture of it and hang it by your snack cabinet. Or hang the outfit on the outside of your closet. This way, each morning you’ll get up and see what you are working towards that day.

Or better yet? Hang a picture of your kids by your worst temptations. Each time you go to indulge, you’ll stop and remind yourself…I want to be healthy to be around a long time for them!

Each person has their own reasons for wanting to lose that pound. Find yours and visually remind yourself what you are working towards.

TIP #2: SWITCH OUT ONE POP/SODA (OR HIGH-CALORIC BEVERAGE) PER DAY FOR A GLASS OF WATER.

I hear this one on the radio every year around New Year’s. They say if you switch out one can of pop/soda a day with water, that you’ll lose 10 lbs by the end of the year. Now, whether the 10lbs is true or not, I don’t know. All I do know is…it’s one great way to cut out some unneccessary calories and to get that recommended water intake!

TIP #1: KNOW WHAT IT TAKES TO LOSE A POUND!

One way to lose a pound is to actually know what it takes for you to lose one pound! I found a great little calculator to try out HERE. Now here’s what I love most about this information…once you realize how much it takes to lose a pound, it might make you think twice about eating all that junk food! For my age/weight, it would take me 30 minutes of running a day to lose 1 pound by exercise alone! YIKES!

Now, according to health status, and other health sites, here is some additional info: “Keep in mind that one of the basic rules of thumb for healthy weight loss is to lose only 1-2 pounds per week.”

(Always check with your physician before starting any new or more strenuous exercise program.)