| How to lose half a Kilo a week the easy way. | | | | If you currently have a sandwich, |
| There are many great programs for losing weight. | | | | Lose: |
| Exercise, strict diets, good health things to do. | | | | Sub roll, mayo, high fat meats & cheese (bologna, |
| Would you like to find a way to trim down without | | | | salami, pastrami, etc) |
| making any major changes in your life? | | | | Choose instead: |
| Think about this, a kilo of fat takes about 7,000 calories | | | | Whole wheat bread, spicy mustard, lean turkey or |
| to form. | | | | ham, reduced fat cheese |
| If you could change your diet to drop about 500 | | | | YOU SAVE 500 Calories! |
| calories a day then you could potentially drop 3,500 | | | | Your Snacks? |
| calories a week which equates to about half a kilo. | | | | Instead of: |
| It is sort of logical, in fact it is very logical. Think about it, | | | | Chocolate bar, chips, 20oz soda |
| you decide to lose weight and arrange an exercise | | | | Substitute: |
| program. You go out walking every day to burn some | | | | Baby carrots, string cheese and an apple |
| calories. What is you can affect your energy balance | | | | And YOU SAVE 500 Calories! |
| by simply dropping calories out of what you eat rather | | | | What about Dinner? |
| than eating them and then having to burn them. | | | | Instead of choosing: |
| How do you do that? Check this: | | | | Steak, French fries, dinner roll, buttered vegetables |
| What do you have for breakfast? | | | | If you substitute: |
| If you currently have: | | | | Grilled chicken or fish, baked potato, saut?ed spinach |
| Bagel with cream cheese & coffee with sugar and | | | | (in with a little extra virgin olive oil & garlic) |
| milk | | | | YOU SAVE 500 Calories! |
| And you swap for: | | | | So think about this. Simple changes, inconvenient |
| Toasted English muffin with light cream cheese & | | | | changes maybe, annoying changes possibly, but if you |
| coffee with skim milk or nonfat creamer | | | | can find just ONE change like the ones listed here |
| YOU SAVE 500 Calories! | | | | every day then you can save 500 calories a day. 500 |
| What about what you drink during the day? | | | | calories a day is 3,500 calories a week. 3,500 calories |
| If you currently have: | | | | equates to half a kilo of fat. |
| 500ml soft drink, 1 cup orange juice & the 2nd glass of | | | | If you add nutrition supplements to you diet it is a very |
| wine. | | | | good thing, you should look into it. Exercise is a good |
| If you swap for: | | | | thing, you should look into it. |
| Unlimited water, naturally flavored soda water and | | | | In the meantime you can make simple changes every |
| unsweetened tea | | | | day and if you stick to it then you can reduce your |
| YOU SAVE 500 Calories! | | | | calories by the equivalent of half a kilo of fat a week, |
| Think about your lunch choices. | | | | 2 kilos a month, over 20 kilos a year. |