The top five changes to create a deficit of 620 calories

Dieting Success: The 5 Small Changes
By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Nutritionist Susan Burke weighs in on five simple changes you can make. Doing these can lead to weight loss without really trying.

5. Jilt the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.

4. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding ¼ cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with ¼ cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.

3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald's, Wendy's, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK's website, a grilled chicken sandwich automatically comes slathered with mayo. Just"click" to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.

2. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can't eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don't have to"earn" these with increased activity.

1. Forget"Fried": The difference between a fried chicken breast and a broiled one can trip you up if you're trying to lose weight. One"original" recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.

Grand total earned with the top five changes: 620 calories You've created a deficit of 620 calories without deprivation or even any exertion!

Since theoretically it takes approximately an excess of 3,500 calories to gain a pound, you'd have to create a deficit of the same amount to lose a pound. Just make permanent these modifications and lose weight naturally.

By the way

To "burn" 620 calories you'd have to (for a 150-pound person):

Row, stationary, vigorously for 1 hour.

Bicycle, stationary, vigorously for 1.2 hours.

Calisthenics, vigorously, for 1 hour.

Run, 5 miles per hour, for 1 hour.

Looking for that extra little push to motivate you to be serious about losing weight? We're behind you every step of the way. Start today and you can lose 10 lbs. in five weeks. Click here to get a FREE diet profile.

Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.