| f the biggest weight loss myths is that you have to | | | | 2. Ice Cream: |
| make huge changes in what you eat to get to your | | | | 3 cups of ice cream = 850 calories. Replace 1 cup with |
| target weight. | | | | 1 container of Jell-O and you’re down to 700 |
| Nothing can be further from the weight management | | | | calories. Replace another cup with a banana and |
| truth! | | | | you’re down to 525! |
| Losing weight is about eating less than your current | | | | 1 cup of ice cream + jell-o + a banana is a still delicious |
| daily calorie requirements. So if you need 2,500 | | | | dessert (maybe better than the original) and yet it |
| calories right now, you lose weight when you eat 2,000 | | | | makes a huge difference. |
| calories instead. And all this requires is small, | | | | 3. Coke: |
| acceptable, everyday changes. Nothing drastic. | | | | 1 can of Coke = 150 calories. 1 can of Diet Coke + |
| To prove this, we’ll use a few real life | | | | Lime = 0 calories. Adding Lime makes it taste great |
| examples. In each of these examples, we’ll | | | | and gets rid of that aftertaste as well. Alternatively |
| start with an everyday food item and replace it with a | | | | add lots of ice in your beverage and you end up |
| substitute that makes sense, so none of that: | | | | drinking half the amount in calories. |
| “Want Ice cream - Eat Carrots instead” | | | | 4. Donuts: |
| stuff. We hope that these examples will show you | | | | 1 Chocolate Donut = 250 calories, 1 Cream filled Donut |
| how simple successful weight management really is | | | | = 350 calories. There is nothing wrong with eating |
| – all it requires is a little bit of knowledge of what | | | | donuts when managing your weight, simply make a |
| you’re eating: | | | | better donut choice. |
| 1. Fast Food: | | | | 5. Pizza: |
| A large Double Quarter Pounder Meal at | | | | The average slice of a large pizza equals 225 calories. |
| McDonald’s will equal 1,600 calories. Change this | | | | Simply go for the “thin crust” option, (and |
| to a medium coke and small fries and you’re | | | | this is offered in just about every large pizza franchise) |
| down to 1,200 calories. Take it a step further and get | | | | and you’re decreasing 75-100 calories per slice! |
| an iced tea with your Double Quarter Pounder and | | | | We Hope We’ve Made a Point! |
| Small Fries and you’re down to 800 calories! | | | | We simply can not go from a Large Big Mac meal to |
| Now let’s think about this: Is going from a large | | | | a diet of apples, broccoli and spinach to lose weight. It |
| quarter pounder meal to a custom meal of iced tea, | | | | makes no real-life, practical sense and it’s |
| small fries and a quarter pounder, a huge change? We | | | | simply not going to be sustainable. Not to mention that |
| don’t think so - Yet it’s actually saving | | | | it’s absolutely unnecessary as well. |
| you 800 calories/meal! | | | | Getting to your ideal weight is all about making small |
| You can also try a combination of a Subway Club | | | | changes that don’t burden or completely |
| Sandwich (at 320 Calories) and a Subway Mustard | | | | change your everyday routine. We hope our |
| Ham & Egg Sandwich (at 310 calories). This | | | | examples have given you a few ideas for your daily |
| delicious alternative will total 630 calories per meal. | | | | life as well. |