Easy Ways To Cut Calories, Increase Longevity: Dr. Mao's Wellness Living

Sunday, 5 May 2013, 8:56:00 AM

Dr. Mao Shing Ni

Dr. Mao Shing Ni
Courtesy Photo
Dr. Mao Shing Ni

Did you know that one pound of fat equals a whopping

3500 calories?! By cutting just 500 calories each day, you can lose up to one

pound a week to reach your goal weight.

If cutting 500 calories sounds a bit overwhelming, start

with cutting just 250 each day.

The good news is that you don’t have to suffer from

starvation or exercise burn out to achieve this.

By making a few tweaks to your diet and exercise

routine, you will be cutting those calories almost without even realizing it!

Food For Thought

Making smart food choices and modifying your eating

habits can make a huge difference in the amount of calories you consume.

When studying the habits of centenarians for 20 years, I

learned that people tend to live longer when they consume fewer calories. Try

the following simple strategies to slash unnecessary calories and gain a

flatter belly.

Downsize your

cups and plates.

Some studies show that we tend to eat everything on our

plate, even if we are already full. Centenarians I have interviewed shared a

common habit – they all stopped eating once they were three-quarter’s full,

which is less taxing on the digestive system than overeating.

We can work towards this same habit by making a few dish

switches.

Opt for a 10-inch plate instead of a 12-inch one and you

can save about 500 calories by eating 20-25 percent less.

Beware of those oversized coffee beverages, which can contain

up to 700 calories. Lose the whipped cream, flavored syrups, and full-fat milk

and save yourself even more calories.

Don’t go nuts!

Although nuts should be eaten for their heart-healthy

fats and trove of nutrients, it is easy to overindulge in these crunchy

companions. Depending on which nut you choose, one handful contains about

175–200 calories.

If you are not careful, you may find yourself eating a

bowl – and about 500 calories.

To save some calories, portion out one handful and eat

nuts that require shelling like pistachios, which will slow down your munch

time.

Bonus Tip: Some

of my patients nibble on High Performance supplements for a vitality-enhancing

snack. High Performance is a combination of unique Chinese food herbs, exotic

seeds, and wholesome grains that strengthens digestion and boosts your energy

naturally.

Boost Your Metabolism To Burn Calories

Increased muscle mass equates to a higher metabolism.

That means by just sitting, you will effectively burn more energy.

Strength training is effective for building strength and

improving your overall health.

However, if pumping iron isn’t part of your workout

plan, multiple forms of cardiovascular exercise will improve the power in your

muscles, burn calories, and boost your cardiovascular health.

Just remember, if you are

outdoors, put on your sunscreen to protect your skin from the UVA and UVB rays.

Try the following fun activities to become a burning machine!

• Move like a mermaid.

Fish make it look easy with

their graceful movements, but swimming works almost every muscle in your body.

You will increase your endurance and strength, while hitting your goal

250-calorie mark. Try freestyle, breaststroke, or any other style you enjoy for

25 minutes.

Be a pedal

pusher.

If you are up for a challenge, try a mountain bike ride,

which can also burn 250 calories in around 25 minutes. Mountain biking utilizes

your core, glutes, quadriceps, hamstrings, and calves, while improving your

balance and agility. Enjoy a beautiful, warm day and explore the beauty and

bounty of nature!

• Make like a monkey.

Remember all of those games you played as a child: tag,

hopscotch, and swinging in the jungle gym? Well, it’s never too late to enjoy

the monkey bars. Join your children in the park and burn 250 calories with a

variety of activities.

All you need is about 45 to 60 minutes – but who’s

counting when you are having so much fun?! Engaging in activities that you love

will keep you active and ward off disease for years to come.

May you live long, live strong, and live happy!

Dr. Mao Shing Ni,

best known as Dr. Mao is a bestselling author, doctor of Oriental Medicine and

board certified anti-aging expert. He has recently appeared on “The Ricki Lake

Show,” “Dr. Oz,” and contributes to Yahoo Health and The Huffington Post. 

Dr. Mao practices acupuncture, nutrition, and Chinese medicine with his

associates at the Tao of Wellness in Santa Monica, Newport Beach, and Pasadena.

Dr. Mao and his brother, Dr. Daoshing Ni, founded the Tao of Wellness more than

25 years ago in addition to founding Yo San University in Marina del Rey. 

To make an appointment for evaluation and treatment please call 310.917.2200 or

you can email Dr. Mao at contact@taoofwellness.com. To subscribe to his

tip-filled newsletter please visit www.taoofwellness.com.

Copyright © 2011 by Santa Monica Mirror. All rights reserved.