Slim Body

I hope yscaleou’ll want to learn more and let me help you to get into the best shape of your life.

All you need are a few simple changes to cut 500 calories a day out of your diet. These simple changes may add up to about a pound of weight loss each week and combine that with your Cardio workouts, you will lose even more.   Many of the healthier alternatives also contain monounsaturated fatty acids such as olive oil, nuts and whole grains. These are powerful belly flatteners. And they’re more filling than saturated fats and refined grains, so you feel satisfied with less food. That’s why some of the food swaps are smaller portions. For more calorie-cutting ideas, you can check out my book Get fit Stay Fit where I have a section on snack foods of 100 calories or less.


16 oz latte 12 oz latte made with fat-free milk 120
16 oz soda Water with a squeeze of lemon 180
16 oz Iced Mocha Frappuccino 16 oz iced coffee with fat-free milk 270
Iced tea with 2 tsp sugar & lemon Iced tea with a squeeze of orange & lemon 30
1 c juice 1/2 c juice mixed with 1/2 c sparkling water 60
4 oz white or red wine 2 oz white or red wine with 2 oz sparklingwater 50
16 oz beer 12 oz light beer 100
12 oz coffee with 2 Tbsp cream 12 oz coffee with 1/4 c fat-free milk 20

Dairy and Eggs

1/4 c grated Cheddar cheese 1 Tbsp Parmesan cheese 90
1/2 c grated whole mozzarella 1/2 c reduced-fat mozzarella 85
1/2 c cottage cheese 1/2 c 1% fat cottage cheese 35
8 oz 2% milk 8 oz fat-free milk 50
12 oz coffee with 2 Tbsp cream 12 oz coffee with 1/4 c fat-free milk 20
2 lg eggs 3 lg egg whites 95
1/2 c whole milk ricotta cheese 1/2 c part-skim ricotta cheese 45

Snacks and sweets

Chocolate chip cookie, 4″ diameter 4 1″ squares of dark chocolate 180
1/2 c trail mix withchocolate chips Do-it-yourself trail mix (1/2 c Spoon Size Shredded Wheat, 2 Tbsp sliced almonds, 1 Tbsp raisins) 160
1 c potato chips (about 15 2 c air-popped popcorn 95
Tortilla chips, 1 oz bag Baked tortilla chips, 1 oz bag 50
Snickers candy bar Luna bar (flavor, your choice 85
1 oz bag pretzels (about 10) 1/2 oz bag whole grain pretzels 55
1/2 c Peanut M&M’s 1/2 c unshelled pistachio nuts 90
1 c fruit-on-the-bottom yogurt 1/2 c diced strawberries with 1/2 c fat-free vanilla yogurt 105

Grains and Carbohydrates

Blueberry muffin Whole grain English muffin spread with 1 Tbsp blueberry fruit spread 270
1″-thick slice banana bread 1 slice whole grain toast topped with 1/2 banana mashed and mixed with 1 tsp peanut butter 260
Plain bagel 1/2 whole wheat bagel 125
2 slices white bread 1 slice whole wheat bread 90
1/2 c granola 1/2 c oatmeal 125
2 frozen waffles 1 whole grain frozen waffle 130
2 pancakes 1 whole grain pancake 75
1 c corn flakes cereal 1/2 c bran flakes cereal 40
1 c spaghetti with 1/2 c meat sauce 1/2 c whole wheat spaghetti, 1/4 c sliced mushrooms, 1/2 c marinara sauce 160
Hamburger bun Whole grain pita 55
1 c mashed potatoes 1/2 lg plain baked potato 100
flour tortilla (10″ diameter) Whole wheat tortilla (8 diameter) 80
8 Ritz crackers 4 low-fat Triscuit crackers 60


3 oz chicken breast with skin 3 oz skinless chicken breast 30
3 oz New York strip 3 oz filet mignon 60
3 oz rib eye 3 oz tuna steak 55
3 oz top sirloin 3 oz salmon 95
3 oz beef meat loaf 3 oz turkey meat loaf 115
Roast beef lunchmeat (3 oz) Chicken lunchmeat (3 oz) 75
Ground beef patty (3 oz) Lean ground turkey patty (3 oz) 85
4 oz pork chop 3 oz pork tenderloin 100
2 slices bacon 2 slices turkey bacon 25
1 c refried beans 1/2 c pinto beans 135


2 Tbsp cream cheese 1/8 mashed avocado with lemon juice and a dash of salt & pepper 55
1 Tbsp butter 1 tsp olive oil 60
1/4 c ranch dip for veggies 1/4 c hummus 190
1/4 c maple syrup 2 Tbsp apricot fruit spread 130
2 Tbsp peanut butter 1 Tbsp all-natural peanut, almond, cashew, or other nut butter 85
2 Tbsp mayonnaise, on sandwiches or with tuna 1 tsp flaxseed oil or olive oil, mixed with 1/2 tsp mustard and a dash of salt & pepper 165
1/4 c blue cheese dressing Balsamic vinaigrette made with 1 Tbsp flaxseed oil and 1 Tbsp balsamic vinegar 175

7 don’ts after a meal
Don’t smoke: Experts have shown that smoking a cigarette after a meal is comparable to smoking 10 cigarettes and your chances of cancer is higher.

Don’t eat fruits immediately:  Eating fruits after meals will cause your stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1 hr before meal.

Don’t drink tea:  Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food you consume to be hardened thus difficult to digest.

Don’t loosen your belt:  Loosening your belt after a meal will easily cause your intestine to be twisted & blocked.

Don’t bathe: Bathing will cause an increase of blood flow to your hands, legs & body thus the amount of blood around your stomach will therefore decrease. This will weaken your digestive system in your stomach.      

Don’t walk about:  There is a saying that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause your digestive system to be unable to absorb the nutrition from the food you just eat.
Don’t sleep immediately: The food you have just eaten will not be able to digest properly. Thus will lead to gas & infection in your intestine.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !