Remember: 1 fat pound contains 3500 calories, and by cutting 500 calories per day it adds up to
1 fat pound loss per week (7 x 500=3500) with regular exercise. All of the following tips reduce calories and/or
saturated fat considerably!
| USE | INSTEAD OF | FOR |
|---|---|---|
| English muffin or half a bagel | Donuts | Snack/Breakfast |
| Smaller meals | "Biggie" sized/combos | Fast food places |
| Veggies | Cheese | Pizza |
| 2 egg whites | 1 whole egg | Recipes and Cooking |
| Light dressings/oils/flavored vinegar | Regular dressings | Salads |
| Non-fat dry milk | Creamer | Coffee |
| Low or non-fat cheese | Regular cheese | Cooking/Eating |
| Nothing | Oil and salt | Cooking pasta and rice in water |
| Jelly | Butter | Toast and bagels |
| Water | Soda | Beverages |
| Low-fat cottage cheese | Butter or sour cream | Baked potatoes |
| Whole fruits | Fruit Juice | Snack/With Meals |
| Skinless | With Skin | Chicken |
| Non-fat yogurt | Sour cream | Recipes and Cooking |
| Water/Non-Alcoholic drinks | Alcoholic drinks | Beverages |
| Extra-Lean | Regular cuts | Meat products |
| Non-fat (skim) or low-fat (1%) | Regular (whole or 2%) | Milk |
|
Chart provided by www.MrTrainer.com