eat more-weigh less

25 WAYS TO BURN OFF THE POUNDS!

Losing a lot of weight-even up to 30 pounds a year-doesn't have to mean cutting back on your food intake. Most weight-loss plans are all about what you cut out of your diet, but our plan is all about what you put in. Our nutritionists have come up with foods you can add to your diet that will actually reduce your overall calorie intake and burn off fat stores.

For 43 years, the American Heart Association (AHA) has been urging Americans to lower their intake of cholesterol, calories and especially saturated fat. We know, we know-it's tough medicine, and fats and cholesterol lurk everywhere, making a change in your diet difficult unless you know where to look.

But we've uncovered 25 painless food swaps you can make today that will pare hundreds of calories daily from your waistline, strip plaque buildup from your arteries and reduce your risk of a heart attack or diabetes.

The AHA says that even if you already have heart disease, these foods can actually reverse this condition. So you can starve and deprive yourself-or you can simply make a few easy exchanges.

In fact, opt for these foods, and you can actually eat more while still losing weight.

Take bacon for instance. Trade three 2-ounce rashers of pan-fried side bacon for a 6-ounce portion of grilled Canadian bacon. Painless? Sure. But you've just saved 654 calories, 68.4 grams of fat, 24 grams of saturated fat and 43.8 grams of cholesterol.

And a 654-caloric-a-day saving translates to a 68-pound weight loss in one year.

Think ice cream is off limits? Think again. Traditional wisdom says that if you care about fat and pounds, then ice cream is a definite no-no. But why suffer? Opting for a cup of ice milk instead of a cup of ice cream will save you 165 calories, 18 grams of fat, 11.2 grams of saturated fat and 70 milligrams (mg) of cholesterol.

Saving just 165 calories a clay, for example, will slice 17 pounds off your weight in 1 year.

Now that you see how easy it can be to eat just as much-and even more-and still lose weight, use our specially prepared chart to skim fat, cholesterol and calories from your meals.