Making Your Body A Better Place To Live!
Lose a Pound a Week:
If you cut 500 calories a day from your typical intake, you will lose a pound in a week’s time. Cutting
500 calories a day may seem like a large undertaking but even the smallest adjustments can make a
large difference in your waistline. This week, find where you can cut calories from your diet without
starving.
Take note of the following example:
If you typically have a blueberry muffin and a medium mocha for breakfast you will consume 692
calories and 32 grams of fat. Replace your muffin with a WellnessPro meal replacement shake and a
cup of coffee and consume only 137 calories and 3 grams of fat.
Doing this will save you 562 calories and 29 fat grams. Do this every day and you will lose one pound
a week.
More examples:
Breakfast Bagel with Sausage and a medium latte
4 egg whites, a serving of oatmeal with honey and coffee
800 calories
287 calories
56 grams of fat
3.5 grams of fat
660 calories
150 calories
29 grams of fat
4 grams of fat
850 calories
350 calories
30 grams of fat
5 grams of fat
560 calories
56 calories
28 grams of fat
0.2 grams of fat
821 calories
320 calories
25 grams of fat
11 grams of fat
You save 513 calories and 52.5 grams of fat.
6 oz sirloin steak
3 oz chicken breast
Savings of 510 calories and 25 grams of fat
Roast beef sandwich with cheese and mayo
Turkey Sandwich and veggies and mustard
Savings of 500 calories and 25 grams of fat
35 French Fries
1 small sweet potato
Savings of 504 calories and 27.8 grams of fat
Chinese chicken salad at a typical restaurant
Greens, vegetables, chicken & light dressing
Savings of 501 calories and 14 grams of fat
Making Your Body A Better Place To Live!
100 calorie snacks
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12 oz nonfat latte
1 cup of raw veggies with 2 tbsp. hummus
1 mini pita bread with a quarter of an avocado
100 calorie pudding cup
½ cup nonfat cottage cheese with ½ cup blueberries
1 nonfat yogurt
1 hard boiled egg with sliced tomato
1 combined cup of strawberries and blueberries
1 medium banana
1 oz feta cheese and cucumber salad
1 oz low fat cheddar cheese with 1 cup of diced apples