One pound is made up of 3,500 calories. It seems like a lot, right? Surprisingly, a few simple changes to each meal made over the course of the day can result in the elimination of 500 calories per day. Over the course of a week, that daily saving will result in the loss of one pound. Follow that plan for a year, and 52 pounds will disappear. Still, diets often fail because people are unwilling to follow through with the necessary action. Often, dieters find themselves hungry even after consuming the allotted amount of calories for that meal. The being said, the goal is to both eliminate the 500 calories while consuming a similar amount of food. Of course, portion size is a big part of dieting. However, the following plan is a great thing to consider when beginning to explore healthy eating.
Breakfast
Normal meal: Two eggs (148 calories), four pieces of bacon(180 calories), two pieces of white toast with butter (275 calories) and a helping of hashbrowns (150 calories). Total = 753 calories.
Alternative meal: Three egg whites (52), four pieces of turkey bacon (140 calories), two pieces of whole grain wheat toast with zero calorie spray butter (200 calories), and a cup of fruit (60 calories.) Total = 452.
Saving: 301 calories.
Lunch
Normal meal: Cheeseburger (400 calories), a small order of fries (270 calories), a 12 ounce can of soda (150 calories) and a snack cake (250 calories). Total = 1070 calories.
Alternative meal: Six -inch turkey sub with turkey slices, veggies and mustard (285 calories), a small bag of baked potato chips (110 calories), a can of diet soda (0 calories), and a low-fat snack cake (150 calories). Total = 545 calories.
Saving: 525 calories.
Dinner
Normal meal: Fried chicken breast (500 calories), mashed potatoes and gravy (130 calories), mac and cheese (340 calories), and a half cup of chocolate ice cream (260 calories) Total = 1230 calories.
Alternative meal: Grilled chicken breast, four ounce (180 calories), steamed veggies (65 calories), small salad with low fat dressing on the side (60 calories), and a half cup of frozen yogurt (110 calories).
Total = 415 calories.
Saving: 815 calories.
Snack
Normal meal: One ounce of potato chips (150 calories).
Alternative meal: One ounce of air-popped popcorn (100 calories)
Saving: 50 calories.
Obviously, this is just one sample of a wide variety of choices that a dieter can make when cleaning up his diet. However, a few simple changes and a dieter can lose weight while still feeling satisfied.
Susan Beam - Currently writing for a weekly newspaper, the Columbia Ledger, in Columbia, PA, and for Lancaster County Woman.
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