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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.
Beverages
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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 |
Protein
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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 |
Condiments
| INSTEAD OF… | CHOOSE… | CALORIES SAVED |
| 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 !