Quick Weight-Loss Tips

1. Use non-fat milk for tea, coffee or cappuccino. Drink fat-free milk instead of whole milk.
2. Avoid potato chips, French fries. If you crave a lot buy a small bag eat only 3 or 4 chips or share it with a friend.
3. Instead of regular mayonnaise in salads or sandwiches use 1 Tbsp of fat-free mayonnaise or ketchup. For a tasty Russian dressing mix non-fat mayo and ketchup.
4. Pizzas should be cut into half and the remaining half should be eaten later in the day.
5. When you eat out, serving sizes of your favorite foods should be checked.

• At home one-half cup of cooked cereal or pasta is equal to a single serving size, in restaurants the portions are equal to 3 serving sizes.
• One serving is equal to one-half of a bagel, but a deli-bagel is equal to almost 3 servings.
• At home a waffle or one small pancake is equal to one serving size, but in restaurants the pancakes are larger and equal to about 2 and one-and half servings.
• One serving is equal to a dozen tortilla chips or potato chips, however a small bag purchased outside contains at-least 2-3 servings.

1. Most people who consume packaged, prepackaged processed foods are unaware of the serving sizes (which are actually 2-3 times more) and consider it as one serving size.
2. Prepackaged foods should be checked for trans-fats, which are usually not printed on the content label. They are identified as partially hydrogenated oils.
   
   
   Trans fats raise blood levels of saturated fats and cholesterol and lead to hypertension, heart disease and stroke.
3. When the meal that you ordered in a restaurant seems too large, ask the waiter to pack half the meal before you start eating.