Easy Calorie Cuts

FACT: To lose one pound of body fat you must burn 3500cal.
SOLUTION: By simply cutting out 500 empty calories per day and nothing else...you will lose 1lb/week! I've given you examples of how EASY it is to save those EXTRA calories in your daily habits, without feeling like you are 'ON a DIET' in the list below.
If you want to kick it into high gear and aim for a healthy 2 lbs/week fat loss just add a daily workout or cardio session intense enough to burn about 500cal.
With these two elements, your energy will be up, your sleep will be sound and your Fall fashions will look & feel their best!



Cut This: Try This: Calories Saved(One Serving)

mayonnaise (1 tsp) mustard 54

New England clam chowder Manhattan clam chowder 60

soft drink (1 can) water 100

cream of chicken soup chicken noodle soup 140

guacamole salsa 46

buttered popcorn (1 cup) air popped popcorn 108

regular potato chips (1 oz) baked potato chips 90

potato chips (1 oz.) unbuttered popcorn 60

pudding (1 cup) sugar free applesauce 108

ice cream (1/2 cup) non-fat frozen yogurt 153

cream (1 cup) evaporated milk 300

whole milk (1 cup) skim milk 60

nachos w/ the works tortilla chips & salsa 414

fettuccine Alfredo (16 oz) spaghetti w/ tomato sauce 426

veggie pizza (2 slices) no-cheese veggie pizza 314

chocolate (1 cup) cocoa 492

bagel w/cream cheese (1tbsp) apple slices w/ peanut butter 119

ranch salad dressing (2 tbsp) raspberry vinaigrette 68

ground beef (4 oz.) ground turkey 132

Hollandaise sauce (1 cup) white wine sauce 160

chocolate chip cookies (5) vanilla wafers 200

5th Avenue candy bar fig bar (3) 115

cinnamon Pop Tart (2) large graham crackers (4) 140

carrot cake (3 oz.) gingerbread 51

flaked coconut (1 cup) diced pineapple 265

cinnamon raisin bagel cinnamon raisin English muffin 106

café latte hot tea 122

sour cream (1 cup) plain yogurt 343

Don't be CHEESEY!

So many people who are dieting to loose body fat proceed to eat cheese and claim it's a 'PROTEIN' source in their diet...lol Well I'm hear to feed you the truth on your little dairy dates.

The calories from cheese come from FAT, protein and carbohydrates. The following list shows the percentage of calories obtained from each of these 10 cheeses. Note the % of fat vary greatly and when noting that remember that if you ingest a food high in fat, your body stores that fat as ...FAT.

1. Blue Cheese: 73% FAT 24%Protein 3%Carbs
2. Brie 75%FAT 25%Protein 0%Carbs
3. Cheddar 74%FAT 25%Protein 1%Carbs
4. Cottage Cheese 13%FAT 25%Protein 16%Carbs
5. Feta 72%FAT 22%Protein 6%Carbs
6. Ricotta 52%FAT 33%Protein 15%Carbs
7. Swiss 66%FAT 30%Protein 4%Carbs
8. Sapaso 27%FAT 73%Protein 0%Carbs
9. Mozzarella 56%FAT 39%Protein 5%Carbs
10. Parmesan 60%FAT 37%Protein 3%Carbs

So looking @ the facts, yes some cheeses like Sapaso and cottage cheese are higher in Protein and lower in fat, however the hard cheeses that smother pizzas or are eaten in chunks with bread or on top of a salted cracker before a meal are high in fat and can also be high in sodium so be sure to ready the nutritional label and eat in moderation :)

MT

HELLO & WELCOME to the all new GET Fitlicious Blog Spot!
I hope all of you are having a fit and healthy summer. I love getting all your emails asking me training and nutrition questions so keep them coming!
If you have emailed me and I haven't gotten back to you yet, I will and in the mean time...I can BLOG you! :)
So email me : melissatucker@flow935.com with your questions, comments and success stories and I'll keep you posted right here! If you want to follow my training photos and addition 411 log onto my website www.melissatucker.com!
xo, MT