As a registered dietitian and nutrition professor at Boston University, I have known for decades, that when it comes to weight loss, the magic two words are:  Calories Count.

If you consume less calories than you need, you will lose weight.

When overweight individuals lose weight, short term health indicators often improve.  For example, a person’s blood pressure and cholesterol may decrease to a healthier range.  However, if the weight reducing diet was mainly from sweets and treats, you are robbing your body of nutrients, such as antioxidants that are anti-aging and good for long term health.  A better bet would be to consume a calorie reducing, plant-based well-balanced diet that not only is kind to your waist but also you heart, mind, and soul. – SAR Clinical Associate Professor Joan Salge Blake

Centers for Disease Control (CDC) recently took the vital signs of Americans and declared that more needs to be done to combat obesity. Currently, 68% of Americans are either overweight or obese. Excess body fat increases your risk of heart disease, certain cancers, stroke, and diabetes — all major killers of Americans.

Taking gradual and realistic steps to change your diet and lifestyle is less overwhelming and more likely to be successful. To help you, try these 52 Small Steps to Losing Weight. Changes can be made……one small step at a time.

“Weight Loss Tip No. 7: Downsize Your Dinnerware:  Experts say they’ve seen it again and again: The larger your plate, the more you’re likely to put on it. So serving your meals on smaller plates can help you eat less.  But don’t throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.”

Just think: If you were to cut 150 calories daily from your day, there would be over 15 pounds less of you by this time next year.
Here are some simple ways to cut 150 calories daily.  Think small, shoot big.