"Spring into Shape" Before Summer

The winter holidays have passed, the weather is warming up and outdoor activity has become convenient and enjoyable once again. Spring is officially in the air – which means the summer swimsuit season is just around the corner. To prepare for the return to a skimpier wardrobe, consider adopting healthy lifestyle changes now that incorporate portion control, calorie reduction, sugar-free foods and beverages and regular exercise.

“By making simple substitutions, consumers are able to slim down without sacrificing their favorite foods and beverages,” said Beth Hubrich, a registered dietitian with the Calorie Control Council. “Low-calorie sweeteners and light products can aid in weight loss efforts. Of course, portion control and regular exercise are also crucial to a healthy lifestyle.”

Products sweetened with sugar substitutes allow consumers to enjoy their favorite meals without worrying about the additional calories. For example, reduced-calorie yogurt eliminates about 110 calories per serving. And by switching from regular to diet soda, you save 150 calories. Over the course of a year, that daily calorie savings could result in a 15-pound weight loss.

If you start incorporating low-calorie sweeteners into your favorite recipes now, you could easily be flaunting a healthier weight by summer. Here are five tips that will help aid weight loss efforts.

• Reduce those portion sizes. Research shows that many restaurants now serve two to five times the typical serving. When eating out, try to take home leftovers or split an entrée with a friend. At home, use a measuring cup, tablespoons and teaspoons to sift out appropriate portion sizes. This helps reduce daily calorie intake. In addition, use smaller plates to make servings appear larger.
• Get active. Regular exercise can produce overall health benefits. And it doesn’t have to involve hour-long training sessions at an expensive fitness center. Go for a quick jog in the morning before you get ready for work. Bicycle to the office. Take a brisk stroll after lunch. Work in your garden. Remember, muscle burns more calories than fat, so a regular mixture of cardio, flexibility and toning exercise is a great way to increase health and fitness benefits.
• Eat less, more often. Many experts say eating small snacks throughout the day will lead to healthier choices when it comes to the three main meals. Bring healthy snacks to work to curb your appetite, such as carrot sticks, pretzels, string cheese, low-fat energy bars or fruit. Frequently consuming snacks can help keep your blood sugar level steady and your energy up.
• Stock up the spice rack. Herbs and spices add flavor to foods without additional fat or calories. Use turmeric, garlic, cayenne, pepper and other spices to add zest to a piece of lean chicken or sauteed vegetables.
• Watch what you drink. When it comes to diets, many people focus on the food without accounting for beverages. To help reduce calories, choose diet sodas, light juices, reduced-calorie flavored waters, light beers and diet tonic waters. When sweetening coffee or tea, consider using a sugar substitute. Make sure to drink plenty of water and consider switching from whole to skim or low-fat milk.

Remember, spring is the perfect time to reevaulate your annual weight loss goals. By burning those calories now, you can create good habits for the active summer season.