SHAPE UP
Lose weight without the diet

By Charles Stuart Platkin

Weight loss can be eased by taking a moment to think — about what you're about to put in your mouth and its calorie, fat and carbohydrate content — before you eat. Jeff Widener • The Honolulu Advertiser

To most people, the concept of losing weight without being on a diet is simply "dieting folklore."

But it makes sense — considering most experts tell us to make lifestyle changes because all "diets" fail.

How is that possible? All diets fail? According to Merriam-Webster's Dictionary, "diet" means "food and drink regularly provided or consumed." How can you fail at that?

The problem is that we have made "diet" into a negative word, a word that conjures up neon lights that flash:

RESTRICTION, DON'T EAT, BLAND, NO TASTE, and so on.

However, shedding pounds doesn't have to be about those words.

I know, everyone is looking for a quick fix. But the only place you need to look is right in front of your mouth — and the solution is there. You need to do a "self-audit."

This means you need to conduct a basic review of what you currently eat and drink. Pay attention to what you're eating and become familiar with the calorie, fat and carbohydrate contents of your foods.

Then, negotiate with yourself as to which foods you are willing to replace or eliminate in order to reduce your daily intake by a few hundred calories.

It doesn't have to be a major sacrifice. It can be as simple as taking a few seconds before pushing the next french fry into your mouth. That moment of pause in which you think, "Hey, maybe I can have a whole baked potato instead of these fries and save a few calories ..." might be more effective than any of the so-called "diets" you've tried.

So maybe all you need to do is think before you eat. Here are a few examples of easy substitutions. They may not fit exactly into your lifestyle, but I'm sure that with a little effort, you can find some that might make your Atkins, South Beach, Dr. Phil, Weight Watchers or whatever diet you're on (or aren't on) a little less difficult.

Benefit from 'better' butter

• Instead of: Breakstone's All Natural Salted Butter (3 tablespoons): 300 calories, 33g fat, 0 carbs.
• Save 120 calories with: Breakstone's All Natural Salted Whipped Butter (3 tablespoons): 180 calories, 21g fat, 0 carbs.
• Or even better, save 165 calories with: Smart Balance 37 percent Light Buttery Spread (3 tablespoons): 135 calories, 15g fat, 0 carbs.
• Or still even better, save 290 calories with: I Can't Believe It's Not Butter Spray (12 sprays): 10 calories, 1g fat (carbohydrate information not available).

Minimize with McGrills

• Instead of: A Big Mac, large fries and large Coke: 1,450 calories, 59g fat, 204g carbs.
• Save 360 calories with: A Quarter Pounder, medium fries, and medium Coke: 1,090 calories, 43g fat, 153g carbs.
• Or even better, save 830 calories with: A Chicken McGrill, small fries and large Diet Coke: 620 calories, 27g fat, 65g carbs.
• Still better, save 1,025 calories with: A Chicken McGrill, side salad and large Diet Coke: 425 calories, 17g fat, 42g carbs.
• Or still even better, save 1,153 calories with: Two Chicken McGrills (no bun, no mayo), a side salad with low-fat dressing and a large Diet Coke: 297 calories, 9g fat, 15g carbs.

Other ice-cream choices

• Instead of: A Haagen-Dazs Caramel Pecan Nut Cluster Ice Cream Bar: 420 calories, 16g fat, 31g carbs.
• Save 140 calories with: A Klondike Original Bar: 280 calories, 19g fat, 24g carbs.
• Or even better, save 260 calories with: A Good Humor Chocolate Eclair Bar: 160 calories, 8g fat, 20g carbs.
• Or still even better, save 340 calories with: A Haagen-Dazs Chocolate Sorbet Bar: 80 calories, 0 fat, 20g carbs.
• Or still even better, save 360 calories with: A Fudgsicle: 60 calories, 1g fat, 11g carbs.

Trim fat with mayo selection

• Instead of: Hellmann's Real Mayonnaise (3 tablespoons): 300 calories, 33g fat, 0 carbs.
• Save 150 calories with: Hellmann's Light Mayonnaise (3 tablespoons): 150 calories, 15g fat, 3g carbs.
• Or even better, save 225 calories with: Hellmann's Just 2 Good Reduced Fat Mayonnaise (3 tablespoons): 75 calories, 6g fat, 6g carbs.
• Or still better, save 270 calories with: Smart Beat Nonfat Mayonnaise Dressing (3 tablespoons): 30 calories, 0 fat, 9g carbs.
• Or still even better, save 285 calories with: Grey Poupon Country Dijon Mustard (3 teaspoons): 15 calories, 0 fat, less than 1g carbs.

'Unload' that baked potato

• Instead of: Wendy's Bacon and Cheese Baked Potato: 560 calories, 25g fat, 67g carbs.
• Save 140 calories with: Wendy's Plain Baked Potato, with reduced fat margarine (3 tablespoons): 420 calories, 17g fat, 61g carbs.
• Or even better, save 220 calories with: Wendy's Sour Cream and Chives Baked Potato: 340 calories, 6g fat, 62g carbs.
• Or still even better, save 399 calories with: "Guiltless Fries" (spray PAM on cut-up baked potato, sprinkle with flavored breadcrumbs, and bake for 45 minutes: 161 calories, 0 fat, 36g carbs.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist.