Aug 28, 2014 3:00 PM

Author: Office of Public Affairs


Losing weight isn’t rocket science—it’s pretty simple math. You need to eliminate 3,500 calories to lose a pound. You can cut back on food or increase exercise—or both. Just a few small changes throughout the week can add up big. Here’s how:

weight loss diet nutrition

Lose Weight

Ditch the sugar drinks

Instead of a venti caramel macchiato each morning, choose a tall cup of coffee with a splash of sugar-free vanilla caramel creamer. You’ll save 300 calories a day, or 2,100 per week. Swap your daily can of cola for sparkling water and save an additional 1,000 calories each week.

Get moving

Even light exercise means big results. Walking for just 30 minutes a day burns almost 1,000 calories in a week. Up the pace to a brisk walk, and you’ll burn 1,600 calories.

Downsize your dishes

The bigger the plate, the more you pile onto it. Eat meals on smaller dishes to save up to 25% of your daily calories. Based on a 2,000-calorie-a-day diet, that’s a pound a week.

Swap your snacks

Does a midafternoon slump have you visiting the vending machine? Instead of potato chips or a candy bar, bring in some fresh-cut veggies. The fiber will help you feel full, and you’ll save up to 1,400 calories a week.

Need help managing your weight? University of Utah Health offers individualized weight loss programs, diet consultation and fitness assessments. 

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