Value your body

Burn more calories than you consume. That’s it. It is predicted that by 2008, more than 7 out of 10 Americans are gonna be overweight. Is that scary or is that scary? If you are a gym instructor, you get to exercise everyday. If not, you’re just like everybody else. I for one, exercise only on alternate days. There are also people who don’t exercise at all. However, everyone eats everyday. It’s just a matter of how much calories we put into our body. Below are 24 super easy ways that you and I can follow to reduce calorie intake.

1. Spread only jam / peanut butter on the bread. Use the leftover butter to cook your meals instead. If you eat bread everyday for breakfast like I do, this will help a LOT.

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   35 kcal = 1 teaspoon of butter

   35 kcal less consumed

2. Boil the eggs instead of frying. Add 5 drops of soy sauce, 2 shakes of pepper and stir the egg contents in a small bowl. It tastes yummylicious.

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   235 kcal = 2 fried eggs
   170 kcal = 2 boiled eggs

   65 kcal less consumed

3. Drink soy milk instead of fresh whole milk. Fat free/skim milk will also do but it’s pricier than soy milk.

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   150 kcal = 1 cup of fresh whole milk
   85 kcal = 1 cup of fat free milk
   90 kcal = 1 cup of soy milk

   60 kcal less consumed

4. Switch to bran flakes instead of Cheerios

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   110 kcal = 3/4 cups of Cheerios
   90 kcal = 3/4 cups Kellogg’s bran flakes

   20 kcal less consumed

5. Save a portion of the candy bar for next time. For example, break the chocolate bar into half. Eat with either an apple, banana or orange. These 3 are commonly available high fiber food. The fiber will make you feel full, which in turn stops your appetite. Drink 2 glasses of water.

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   226 kcal = 1 bar (15 o.z.) of Chocolate
   60 kcal ~ apple, banana, orange

   53 kcal less consumed

6. Drink light beer instead of regular beer. Some examples of light beer :

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   • Amstel Light
   • Blatz Light
   • Bud Light
   • Busch Light
   • Carlsberg Light
   • Coors Light
   • Heidelberg Light
   • Keystone Light
   • Michelob Light
   • Miller Lite
   • Milwaukee’s Best Light
   • Molson Light
   • Old Milwaukee Light
   • Old Style Light
   • Olympia Gold Light
   • Pabst Light

   145 kcal = 12 fl oz of regular beer
   105 kcal = 12 fl oz of light beer

   40 kcal less consumed

7. Eat Healthy Choice’s Jumbo instead of regular chicken frankfurters.

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   115 kcal = 1 chicken frank (45g)
   70 kcal = 1 Healthy Choice Jumbo frank

   45 kcal less consumed

8. Have Saltine crackers instead of chocolate chip cookies

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   96 kcal = 2 chocolate chip cookies
   8 kcal = Saltine crackers

   88 kcal less consumed

9. Eat only lean steaks about the size of a man’s wallet instead of the normal 8 o.z. Share the rest.

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   610 kcal = 8 oz of lean & fat sirloin steak
   170 kcal = 3 oz of lean sirloin steak

   440 kcal less consumed

10. Switch to air popped popcorn instead of caramel coated ones. Indulge yourself with 3 cups.

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    152 kcal = 1 cup of caramel coated
    93 kcal = 3 cups of air popped

    59 kcal less consumed

11. Start eating fat free plain yogurt instead of low fat fruit flavored ones.

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    230 kcal = 1 cup of low fat, fruit flavoured yogurt
    110 kcal = 1 cup of 0% fat, plain yogurt

    120 kcal less consumed

12. Roasted is much better than fried. Imagine sinking your teeth into your favourite chicken part with less worry.

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    307 calories = 1 cup of fried chicken
    266 calories = 1 cup of roast chicken

    41 kcal less consumed

13. Cola diet was invented for you.

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    80 kcal = Cola
    4 kcal = Diet Cola

    76 kcal less consumed

14. When the craving for of vanilla fudge ice cream rises, satisfy it with the similar taste of regular vanilla ice cream instead. Or if you have any other sinful cravings, you should check this out.

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    290 kcal = 1/2 cup of vanilla fudge ice cream
    132 kcal = 1/2 cup of vanilla ice cream

    158 kcal less consumed

15. Home cooked food is always best. Eat oven baked potato chips instead of normal potato chips.

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    1210 kcal = 6 oz of regular chips
    147 kcal = 6 oz of oven baked chips. Here’s the recipe. =)

    1063 kcal less consumed

16. When eating burgers, eat it with onion rings instead of fries.

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    360 kcal = large fries
    175 kcal = 8 onion rings

    185 kcal less consumed

17. Buy cheese pizza instead of meat & vegetable pizza.

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    1,215 kcal = 12″ meat & vegetable pizza
    875 kcal = 12″ cheese pizza

    340 kcal less consumed

18. Instead of tomato ketchup, dip your chips into barbecue sauce.

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    40 kcal = 2 tbsp tomato ketchup
    15 kcal = 2 tbsp barbecue sauce

    25 kcal less consumed

19. Replace pancake toppings of maple syrup with strawberry syrup.

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    205 kcal = 2 tbsp maple syrup
    100 kcal = 2 tbsp strawberry syrup

    105 kcal less consumed

20. At buffet meals, appetize on breadsticks instead of garlic bread.

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    240 kcal = 2 slices of garlic bread
    40 kcal = 2 slices of bread stick

    200 kcal less consumed

21. Start eating wild rice instead of long grained white rice.

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    205 kcal = 1 cup of cooked long grain white rice
    150 kcal = 1 cup of cooked wild rice

    55 kcal less consumed

22. Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.

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    319 kcal = strawberry milkshake
    150 kcal = strawberry smoothie

    169 kcal less consumed

23. Eat a turkey sandwich instead of a chicken sandwich.

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    440 kcal = chicken breast sandwich
    215 kcal = turkey breast deli sandwich

    225 kcal less consumed

24. Choose tuna packed in water instead of tuna packed in oil.

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    158 kcal = 3 oz tuna canned in oil
    98 kcal = 3 oz tuna canned in water

    60 kcal less consumed