Losing just a few pounds can help with your diabetes and can reduce the risk for other health complications. With this in mind, we rounded up some easy swaps you can make. Pick a few and not only will the pounds start coming off, but your blood-sugar levels will stabilize as well.
Cut just 1 yolk from meals that require 2 eggs (think omelets). A whole egg has 75 calories, but there are only 16 calories in the white and no fat.
Save 59 calories and 5 grams of fat.
ADD IT UP Make this change twice a week and cut out 6,136 calories a year, which is approaching 2 pounds.
Replace a bagel (354 calories) or bran muffin (410 calories) with 2 slices of whole wheat toast (164 calories). Skip the butter (100 calories per tablespoon), and spread on 1/2 cup of fat-free cottage cheese (90 calories)—your calorie count is lowered, and you still get lots of creamy flavor without all that fat.
Save up to 246 calories.
ADD IT UP Make this change once a week and you’ll cut almost 12,800 calories a year—that’s more than 3 pounds.
A “tall” cup (meaning the smallest size) of Grande Strawberries and Crème Frappuccino with whole milk and whipped cream is roughly 370 calories and 15 grams of fat. Instead, choose a regular coffee. Alone, coffee has no calories at all; add in two ounces of skim milk, and it still only contains 22 calories—and no fat! Need sweetening? Skip the sugar and go with a no-calorie sweetener.
Save 348 calories and 15 grams of fat.
ADD IT UP Make this change once a week and you’ll cut 18,096 calories a year, which adds up to more than 5 pounds. (Think of all the money you’ll save, too!)