For employee wellness solutions, contact HealthEase at

In order to lose weight, we must consume less calories, burn more calories through exercise, or do a little of both. Many people believe they need to go on a strict diet in order to lose weight but that is not the case. Small, consistent changes can make a huge difference on the scale. Try cutting back on some of these high calorie foods if you’d like to lose weight without feeling deprived:

Peanut Butter (not more than 2 tablespoons)
Pancake Syrup
Cheese (not more than 1 oz.)
Coffee Creamer
Dried fruit (not more than ¼ cup)
Fried foods

Simply cutting out 1 tablespoon of fat can eliminate 100 calories daily, leading to weight loss overtime. Focus on a sustainable healthy lifestyle rather than a diet. It will pay off in the long run!


by Nicole Bergoine, RD, Your Fuel registered dietitian