Losing weight can be as simple as cutting out one teaspoon of sugar in your morning coffee or forgoing that extra slice of bread with your dinner.

To lose a pound of fat a month, assuming your intake and expenditure of all other calories remains the same, all you need to do is cut 100 calories a day from your diet. That’s because a pound of body fat is equivalent to about 3,500 calories. So if you cut 100 calories a day for 31 days, you’re cutting 3,100 calories or about a pound.

If you’re concerned that this pace is not fast enough, consider that research shows you’re more likely to keep weight off if you lose it slowly. In addition, it doesn’t take a Herculean effort to make changes so it doesn’t feel as though your on a diet to begin with.

Below are 100 simple weight loss tips to cut 100 or more calories a day.

Don’t forget to review our BMR Calculator, which can estimate of how many calories your body needs to maintain its current weight

1. Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.

2. Replace 1 cup of whole milk with 1/2 cup of nonfat milk.

3. Eat 2 poached eggs instead of 2 fried eggs.

4. Replace 1/2 cup of granola with 2 cups of Cheerios.

5. Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.

6. Snack on an orange and a banana instead of a Snickers candy bar.

7. Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.

8. Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

9. On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.

10. Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.

11. Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.

12. Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.

13. For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.

14. Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.

15. Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.

16. Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.

17. Replace 2 biscuits with 2 dinner rolls.

18. When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.

19. Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.

20. Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.

21. Replace an apple muffin with a high-fiber English muffin.

22. Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.

23. Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.

24. Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.

25. Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.

26. Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.

27. Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.

28. Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.

29. Instead of eating 5 chocolate-chip cookies, savor the taste of 2.

30. Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.

31. Replace a 12-ounce can of cola with a 12-ounce can of diet cola.

32. Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.

33. At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.

34. Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.

35. Reduce the size of your steak from 4 1/2 ounces to 3 ounces.

36. Grill a cheese sandwich with nonstick cooking spray instead of margarine.

37. Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.

38. Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.

39. Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.

40. Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.

41. Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.

42. Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.

43. Order a sandwich on cracked wheat bread instead of a croissant.

44. Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.

45. Split an apple Danish with a friend rather than eat the entire thing.

46. Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.

47. Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.

48. Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.

49. Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.

50. Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.

51. Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.

52. Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.

53. Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.

54. Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.

55. Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.

56. Replace 3 fish sticks with 3 ounces of grilled halibut.

57. In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.

58. Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.

59. Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.

60. For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.

61. Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.

62. Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.

63. Cut back on sampling during cooking. The following “tastes” have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.

64. At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

65. Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.

66. Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.

67. Compliment your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.

68. Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.

69. Pass on the second helping of mashed potatoes.

70. Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.

71. Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.

72. Replace 8 sticks of regular chewing gum with sugar-free chewing gum.

73. Snack on a papaya instead of a bag of M&Ms.

74. Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.

75. Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.

76. Munch on 1 cup of frozen grapes instead of an ice cream sandwich.

77. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

78. Replace 2 brownies with 2 fig bars.

79. Eat 2 meatballs instead of 4 with your spaghetti.

80. On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.

81. Eat 1/2 cup of black beans instead of 3 ounces of roast beef.

82. Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.

83. Choose 1 serving of vegetarian lasagna instead of lasagna with meat.

84. Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.

85. Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.

86. Replace 1 large flour tortilla with 1 six-inch corn tortilla.

87. Eat a turkey sandwich instead of a chicken salad sandwich.

88. Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.

89. At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.

90. Order your Quarter Pounder without cheese.

91. At Jack in the Box, eat a regular taco instead of a super taco.

92. Fix 1 cup of turkey chili with beans rather than regular chili with no beans.

93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.

94. Order a sandwich with barbecued chicken instead of barbecued pork.

95. Replace 1 cup of corn with 1 cup of carrots.

96. Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.

97. Have a single scoop of ice cream instead of a double scoop.

98. Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.

99. Eat 1 hot dog at the baseball game instead of 2.

100. Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.

There you go, I’m certain that the most cynical yo-yo dieter will agree this is a fast, simple and painless diet.

BONUS TIP: Look for restaurants that provide lighter option menus or, more importantly, post their calories for each menu item. In Toronto The Pickle Barrel is one such place that makes eating out for the dieter an easy option.

Actress Kirstie Alley is setting up her own weight loss plan after parting ways with diet giant Jenny Craig.

The star, who shed 75 pounds on the Jenny Craig plan, split from the company after three years as their spokeswoman.

But instead of shunning the dieting limelight Alley, who has recently struggled with keeping the weight off, has announced plans to launch her own weight loss brand in the next two years.

Alley, 57, said she: “Hopes to develop and pilot my own weight-loss brand that I hope to launch in 2009.

“My experience with Jenny Craig  was extraordinary. I want to create something new that will help millions of people end the seemingly never ending fatty-roller coaster ride.”

The actress, who starred in Cheers and such movies as Look Who’s Talking, before poking fun at her weight with her recent TV show Fat Actress, released a huge statement in the US explaining the reasons why she was starting her own diet programme.

She also paid tribute to Jenny Craig and its two new spokespeople – Valerie Bertinelli who has shed 40 pounds on the plan and Queen Latifah, Jenny Craig’s new spokewoman

The weight-loss field is wide open and not immune to new ideas and improved solutions for the fat problems that plague many of us Americans every day. I want to create something new that will help millions of people end the seemingly never ending fatty-roller coaster ride. I am especially passionate about seeing to it that our next generations are not struggling with the same weight issues that my generation has struggled with.

Jenny Craig offers clients personal weight-loss plans through more than 600 centers mostly in the United States, Australia, New Zealand and Canada, with over 10 locations in the Greater Toronto Area.

Clients pay a membership fee and purchase prepared meals from the company. More than 150,000 people follow a Jenny Craig program in an average week, according to the company’s web site.

While Alley’s statement didn’t provide any details about her plan to create her own “weight-loss brand,” it suggested the venture was inspired at least in part by the vast following she accrued over the past three years as the face of Jenny Craig.

“Somehow, I’ve also fallen into the position of ‘accidental’ role model for, apparently, millions of people out there losing weight by whatever means,” her statement said. “This was something I did not bargain for, or foresee happening. Nevertheless, it is something I’ve grown to embrace and something I intend to continue to pursue.”

CNN reported that Tracey Wygal, a 30-year-old middle-school teacher goes to the gym daily. She does cardio exercise, strength trains and follows what she calls a “clean diet.”

A junk food diet in her early teens led her to weigh 295 pounds. “It was my first year out of college, and that number, along with being diagnosed as morbidly obese, was very frightening,” remembers Wygal. “I went to several doctors, trying to get them to prescribe a weight-loss pill.”

Docters were reluctant to prescribe her the pills she was looking for, however one handed her a 1,600-calorie-a-day diet and told her to start moving!

At first, Wygal was shocked and refused to begin a diet that she thought was too restrictive. Even though her weight was rapidly approaching 300 pounds, she believed she had a pretty good diet and an active lifestyle.

As her weight crept up, Wygal grew more frustrated, and eventually she decided it was time to gain control of her life.

She started by keeping track of her daily calorie intake in a food diary and soon realized that her eating was worse than she thought!

“I was amazed by how many calories I was eating,” Wygal said. “The food diary showed me that I really needed to get my food intake under control and helped me maintain my diet realistically.”

She also started exercising.

At first, Wygal says, she was too embarrassed to go to a gym, so she bought an elliptical machine and started working out 15 minutes a day in her apartment.

“It was all I could do at first. I didn’t give up, though,” she said. “Gradually, my endurance improved. After losing about 30 pounds, I decided to join a small gym.”

Several months later, Wygal was ready to take the next step. She hired a trainer and began a short strength-training program. That’s when something clicked.

Instead of feeling intimidated, Wygal started to love her workouts and the physical changes taking shape with her body. Ready to take the next step, she joined a larger gym, began researching different workouts and got into weight training.

Over the next three years Tracey went on to lose 120 pounds and dropped seven dress sizes! At 5 feet 10 inches, Tracey says the fear of gaining weight motivates her to stick to her diet and exercise regimen because she never wants to look like she did at 295 pounds.

Now comfortable with her weight, which she says fluctuates between 170 and 180 pounds, Wygal works out at least five to six days a week. She says the key to losing weight and keeping it off is being honest about what you eat, writing it down and staying consistent. She wants people to know they can do it, but there are no quick fixes or easy outs.  It’s all about hard work and discipline.

I couldn’t help thinking about ‘what if’ some of the hottest celebrities today ate like the rest of us? Yes, you know….Super Size Me!

10 – Elizabeth Hurley 

9 – Gwyneth Paltrow 

 8 – Jennifer Love Hewitt

7 – Jennifer Lopez 

 6 – Julia Roberts

5 – Renee Zellweger 

4 – Sandra Bullock

 3 – Shakira

2 – Catherine Zeta-Jones 

1 -  Pam Anderson

Here’s some advice that got my attention today. If trying to lose weight thenskip the diet pop and go straight for the sugar!

According to a study of two groups of rats, researchers at Purdue University found those fed yogurt sweetened with saccharin, a zero-calorie sweetener, ate more and gained more weight than those that ate the same food containing sugar.

The results, published today in the American Psychological Association’s Behavioral Neuroscience journal, are the latest to link artificial sweeteners and obesity.

It appears as though sweeteners confuse the body’s natural attempt to keep track of calories based on the sweetness of the food being consumed. It’s still early though and more research is to be done.

“I think at this point the issue is just that these kinds of products are not necessarily going to just produce weight loss. This suggests that it may actually produce the opposite effect,” said Susan Swithers, an associate professor in the department of psychological sciences at Purdue University and one of the study’s authors.

Researchers used saccharin in this new study, but Dr. Swithers said she believes the results could also apply to other artificial sweeteners common in many foods. Saccharin is banned in Canada because of concerns it may be linked to health problems, but officials are reviewing those restrictions in light of new scientific evidence showing it may not be harmful to humans.

According to research published by the Framingham Heart Study, they found that people who drank one or more cans of pop a day, regardless of whether it was diet, were 48 per cent more likely to suffer from obesity and other health problems.

In response to the new study, the Calorie Control Council, a U.S.-based industry association that represents companies that sell artificial sweeteners, said the research oversimplifies the complex issues that contribute to obesity among humans and several studies have demonstrated that artificial sweeteners can help with weight loss.

“Although they are not magic bullets, low-calorie sweeteners in beverages and foods can help people reduce their calorie [energy] intakes,” the council said in a statement.

It’s always confusing when these studies come out to gauge the impact on your particular diet. I always advice to stay the course and consult your physician if you have any questions or concerns.

With so many studies and franchised programs available, how do we know which ones really work? Below we’ve captured some of the major ones everyones talking about along with some pros and cons of each diet.

Weight Watchers

Based on a points system known as the “Winning Points” plan whereby all types of foods are assigned a specified number of points according to their fat, fibre and calorie content, the Weight Watchers diet program is one of the most popular plans in the world.

According to the plan, each individual is given a daily maximum number of points allowed in order for them to lose weight. And because the points system does not preclude any single type of food—including fried foods, chocolates and every other indulgence imaginable—people on this plan are allowed to eat whatever they want so long as they fit their total food intake within their assigned points range.

Focusing on teaching people how to eat healthy and maintain their desired weight over time, the program also consists of online and local support groups for a little added encouragement. Consult the website.

Fit For Life Designed by Harvey and Marilyn Diamond, the Fit For Life diet plan operates on the premise that by eating prescribed combinations of specific foods at various times throughout the day, weight loss should ensue without having to monitor the amount of calories consumed. Because fruits and vegetables account for 70 per cent of the diet, meat and dairy products are subsequently limited so as to improve digestion and shed the pounds. Although you may eat as much of the specified foods as you wish, drawbacks to this plan include an insufficient intake of protein, zinc, vitamin D and vitamin B-12. To learn more, pick up a copy of “Fit For Life” by Harvey and Marilyn Diamond.

South Beach Diet The South Beach Diet is a low-carb diet with similarities to the Atkins diet, but because unhealthy fats are prohibited, it’s considered more heart-friendly than the Atkins plan.

The South Beach Diet is divided into three phases. Phase one lasts two weeks and focuses on lean meats, fish and shellfish, eggs, low-fat cheese, nuts, beans and vegetables. Carbohydrates such as bread, rice, pasta and potatoes, and even fruits are to be avoided. Sweets and alcohol are also to be nixed. Phase two involves slowly reintroducing certain carbs, like fruits and whole grain breads and pastas. This phase continues until the dieter reaches his or her weight loss goal. In the third phase you’re advised to incorporate even more foods without falling back on your old eating habits.

Atkins Diet

One of the most popular new diets to hit the market in years, the Atkins diet is based on the simple principle of dramatically reducing our intake of carbohydrates found in common nutritional regimes such as fruit, bread and pasta while allowing ourselves unlimited amounts of protein-rich foods like meat, eggs and cheese.

Although potentially very successful in helping you to lose a lot of weight quickly, the high protein/low-carb diet has been under attack by doctors and nutritionists for its potential health risks, especially heart disease due to the high amounts of saturated fats found in most meat and cheese products. People suffering from diabetes, heart or kidney problems should not follow this diet under any circumstances.

The Zone The Zone diet, also called the 40-30-30 diet, requires the dieter to consume a specific ratio of carbohydrates (40 per cent) to proteins (30 per cent) to fats (30 per cent) in order to optimize the body’s metabolism and control the amount of insulin in the bloodstream. Too much insulin can lead to excessive fat storage. Foods high in fat and carbohydrates such as grains and pastas are discouraged in favour of fruits and vegetables, as well as monounsaturated fats such as olive oil, almonds and avocados.

One of the major concerns with The Zone is that it eliminates some essential vitamins and minerals found in certain foods, but others say the focus on fruits and vegetables is a positive aspect of this diet.

Nutrisystem

Designed to help you lose between 1.5 and 2-pounds per week by assigning each participant with an individual daily calorie intake, the Nutrisystem diet plan works quite well as it promotes healthy eating alongside regular exercise.

One of the main drawbacks however, is that the plan is based around the daily consumption of specially prepared Nutrisystem meal entrees made by Nutrisystem which can end up being quite expensive. That being said, the program’s promotion of a balanced, low-fat diet remains a safe and effective way to shed those unwanted pounds.

Slim-Fast

A popular and relatively hassle-free way to lose between one and two pounds per week, the Slim-Fast weight loss program remains one of the most popular choices for dieters across North America. The plan works by consuming two Slim-Fast meal replacement shakes, three snacks and one healthy, calorie-conscious meal for a total intake of 1200 to 1500 calories per day. Available in a number of flavours, the shakes are also fortified with essential vitamins and minerals. Alongside the meal program, the Slim-Fast diet also encourages 30 to 60 minutes of exercise per day and certain lifestyle changes to maintain a healthy weight over time.

The Ornish Diet

The person behind this weight loss plan, Dean Ornish, is credited with creating a diet that can reverse heart disease, which was previously considered impossible without surgery or drugs. The Ornish diet is adapted from that diet. It focuses on high-fibre and low-fat vegetarian foods and plenty of exercise.

The Ornish diet divides foods into three groups: the ones you can eat whenever you want (beans, legumes, fruits, grains and vegetables), those you should eat in moderation (non-fat dairy products and non-fat or low-fat commercially available products such as fat-free frozen desserts), and finally those you should always avoid (meats, avocadoes, olives, nuts, seeds, full-fat dairy products, sugar and alcohol).

You don’t need to reduce your calorie intake when following the Ornish diet as long as you stick to the recommended foods and eat only when you’re hungry. The drawback is that it’s difficult to stick with in the long term; people often tire of eating only low-fat foods.

Jenny CraigKirstie Alley champions this popular weight loss centre that offers a variety of portion-control diet programs. Founded in 1983, Jenny focuses on healthy relationships with food in addition to physical activity in order to lose and maintain desired weights and lifestyles.

The program consists of Jenny Craig menus that guide users to healthy and balanced foods and meals as recommended by their team of registered dieticians. Entrees and snacks come pre-portioned and prepackaged frozen or shelf-ready. The ultimate goal is to transition you from planned menus to being able to plan and cook your own meals.

Jenny offers delicious selections from beef sirloin bowls to raspberry swirl cheesecakes. Clients also have the flexibility to dine out if they choose, giving confidence that participants will make healthy food choices. Members are also set up with a counsellor so one-on-one personalized support is available once a week to help you plan successful lifestyle strategies. However encouraging this program may seem, all foods must be ordered from Jenny Craig initially, which can add up. Membership fees can also be quite expensive compared to other online diet programs on the market.

LA Weight Loss

The LA Weight Loss plan is comprised of three stages: weight loss, stabilization and maintenance. LA Weight Loss offers 40 different plans, custom tailored to each client’s needs during these three stages of weight loss. A two-day detox is required to kick off the diet plan. Each client is expected to target a weight loss goal of two lbs a week and is weighed at the centre three times a week by their counsellor. Clients are encouraged to come on a regular basis and no appointment is necessary. The maintenance stage is generally a six month period where LA Weight Loss teaches the client how to keep the weight off and maintain their ideal weight.

The LA Weight Loss plan is based on the use of regular grocery foods, combined with the company’s bars and vitamins and various other herbal supplements. These are all optional but strongly encouraged by the company. LA Weight Loss also provides a guide to help their clients choose from restaurant menus and cookbooks, permitting more freedom than some diets.

Though millions claim the program to be highly effective, LA Weight Loss is more costly than other programs. The company offers financing and payment plans to assist in the cost for those who need assistance. It is also important to note that their counsellors are not trained to deal with more serious weight problems such as binging, anorexia, etc. Also, the counsellors do work on commission, so expect a little more pressure to purchase their products.

Dr. Bernstein Health & Diet Clinics

Unlike a lot of other weight loss programs, the weight loss counsellors at Dr. Bernstein’s are all doctors and registered nurses. They believe that weight loss is achieved best through proper nutrition along with correct medical supervision and monitoring. They guarantee positive and quick results with minimum to no exercise.

Dr. Bernstein’s diet clinic provides individuals with custom weight loss plans that are suitable for diabetics and other individuals with health issues. Their program includes a diet and meal planner, recipe book, one-on-one counselling and weight loss guide books. Vitamins and mineral supplements are also administered to assist the client in the weight loss phase. The program does not require pre-packaged foods and can be covered by health insurance. Following the weight loss period is the maintenance stage, where Dr. Bernstein will educate you on how to maintain your weight and healthy lifestyle.

Infratherapy

This new therapy from Japan uses infrared waves to help you lose weight and reduce stress and fatigue, among other benefits. A 30 minute session produces a 600 to 900 calorie loss, the equivalent of a 30-minute run on a marathon course.

The myTorontoWeightLoss.com (WHR) waist-to-hip ratio calculator measures the ratio of the circumference of the waist to that of the hips. Your waist-to-hip ratio tells you if you’re pear-shaped, apple-shaped or squash-shaped.

Did you know that a Cambridge University study says that the size of your waist in relation to the size of your hips can help determine your risk for heart disease, stroke, diabetes, and other conditions?

In general, the higher your waist-hip ratio is, the higher your health risks may be, regardless of how tall or big-boned you are. Find out if you are at risk.

Waist To Hip Ratio Calculator Toronto

The myTorontoWeightLoss.com Body Mass Index (BMI) Calculator is a great tool to determine when extra pounds translate into health risks. BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults.

Someone with a BMI of 26 to 27 is about 20 percent overweight, which is generally believed to carry moderate health risks. A BMI of 30 and higher is considered obese. The higher the BMI, the greater the risk of developing additional health problems.

BMI Calculator Toronto

The myTorontoWeightLoss.com BMR (Basal Metabolic Rate) Calculator is an estimate of how many calories your body needs to maintain its current weight. It represents the amount of calories per day your body burns, regardless of exercise.

In order to lose weight, you simply need to increase your daily activity or consume fewer calories than those needed to maintain your weight. When you know your daily calorie need, the myTorontoWeightLoss.com BMR Calculator can help you manage your weight.

If your goal is to lose weight, you can deduct 500 calories. This will allow you to lose one pound a week.

BMR Calculator Toronto

You hear it all the time – “metabolism”, but what is it? It’s the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as “burning calories”. Metabolism is essentially the speed at which your body’s motor is running.

“Basal metabolism” is the metabolic rate (BMR) or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It’s how fast your “motor” is running when you’re still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!

The good news is that there are 12 ways you can significantly increase your metabolism! The more of these you’re able to incorporate into your life, the more you’ll boost your metabolism. That means you’ll be expending (“burning”) more calories 24 hours a day!

1. Always eat breakfast! Skipping breakfast sends the message to your body that you’re starving because you haven’t had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.

2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.

4. Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.

5. Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.

6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!

7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!

9. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the “hard” way to do things!

10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.

11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

12. Avoid the”3 P’s“…..pills, powders, and potions! There are NO quick fixes!

Get started today! You’ll feel better and your metabolism will be in “great shape”!