Small Changes Add Up

One of the most fascinating things I find about my weight loss research, is the cumulative affect of small changes.  I like equating said changes to calories, and then estimating how many pounds it equates to in a year.  Oddly enough, this makes me feel as if this long road I am on can be put on auto-pilot in a way.  I have put together a few of these small changes below for your reading enjoyment, but first you have to understand the math that goes behind it.  It's simple really, so don't fall asleep! 

3500 calories = 1 pound
For items that involve work, I am estimating the year as being 50 weeks, accounting for 2 weeks vacation/sick time, and 5 days per week. 
For items involving home, I am using the standard 7 days a week and 52 weeks a year.

Switching from regular to diet soda 
(1)16 ozs of soda a day = 21.5 pounds per year

Trading an average value meal for a frozen Lean Cuisine meal and bottle of water at work
Value Meal (average-not supersized) = 1170 calories
Lean Cuisine meal (Ginger garlic stirfry with chicken) = 280 calories
Calorie savings = 890
For the year = 63 pounds per year

*Walking 15 minutes, 3 times a week for a 200 pound woman
2 mph = 56 cal =  2.5 pounds per year
3 mph = 79 cal = 3.5 pounds per year
*While this might not be as impressive as the numbers above, it doesn't account for the other health benefits you will reap such as: muscle toning, stress relief and extra energy.

Switching from Ranch dressing to a low calorie/low fat variety 3 times per week.
2 Tbls. Ranch dressing = 148 cal.
2 Tbls. Low fat Raspberry vinaigrette = 30 cal.
Calorie savings per meal = 118 cal.
Per year = 5.2 pounds per year

Switching out a baked potato with butter and sour cream for a salad with low fat Raspberry Vinaigrette 3 times per week.
Baked potato with sour cream and butter = 742 calories
2 cups of salad greens w/2tbls vinaigrette = 65 calories
Calorie savings per meal = 677
Per year = 30 pounds per year.

Switching from regular to baked potato chips 3 times per week.
Regular potato chips per ounce = 155 calories (but you know no one can eat just one ounce!)
Baked potato chips per ounce = 75 calories (Lays Light)
Calorie savings per snack = 80 calories
Per year = 3.5 pounds per year (per ounce you are substituting)


So there you have it, just a few changes that can go a long way to improving your odds of losing weight.  If you think about it, it's really not that hard.  If I made only those changes above, at the end of the year I would have lost 121.5 pounds per year...with only a few changes.  Losing weight doesn't have to be hard.