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  1. #1
    Registered User fitprobo's Avatar
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    10 Ways to Save 100 Calories

    Are you looking for a quick and effective way to shed a couple unwanted pounds? Do you feel that you're optimizing your exercise program but still need a few simple adjustments to your diet? If you are, then look no farther than the type and quantity of food you put into your mouth.

    Most foods individuals consume contain calories which are needed to supply the body with energy to maintain all of our systems at rest, work, exercise and even play. Too many food calories = weight gain, while eating a little less results in weight loss. Simply stated, by reducing the number of calories you eat per week by 3500 it will result in approximately a 1 lb weight loss, possibly more depending on your diet and the amount of exercise you're currently involved in. By making daily adjustments in your feedings you can save calories, create that weekly deficit and voila- witness the results.

    Eating a little less is actually quite simple if you're willing to make some mindful changes and substitute a few things in your daily diet. Below are 10 suggestions to help you save close to 100 calories or more when you are eating. Use one a day and you'll save 700 calories a week, use 2 a day you'll save 1400 calories per week, 3-4 a day will save you 2100-2800 per week, but choosing 5 or more per day will save you the 3500 calories needed to lose that unwanted weight. Take your pick from the list below and watch how simple and effective saving 100 calories can be.

    1. Make it Skinny- substitute your whole milk or 2% milk products for nonfat versions and save 35-65 calories per serving. Morning cereal with a cup of milk and latte made skinny saves you close to 100 calories.

    2. Skip the Cheese- the average slice of cheddar cheese contains 112 calories. Keep it off your lunchtime sandwich and save more than 100 calories.

    3. Go Vegan- no, not completely just substitute the usual lunchmeat in your sandwich for double the veggies and save 89 calories per 1 oz/slice of luncheon meat. Most sandwich eaters' pack on more than 1 oz so double the calories saved if you consume carcass.

    4. Hold the mayo- 1 tablespoon contains close to 100 calories (depending on the brand), so skip it and replace it with close to calorie free mustard.

    5. Order it Short or Tall- 8-12 oz portions of your regular Starbucks drinks can contain 100 or less calories then the grande/venti versions. For example ordering a tall mocha vs. your usual venti saves you 140 calories, ordering it skinny saves you an additional 30 calories. Besides how many times has the last 2-4 oz of your coffee drink become cold because you couldn't finish it?

    6. Mind your Portions- yes please! Read the labels and note what makes up a serving: 3/4; cup of cereal, 1 slice of bread (usually two on sandwich), 2 cookies etc. When eating out especially, take 1/2; to 3/4; of your meal and place it in a doggie bag. Average restaurant servings make up 3-4 portions. You'll save more than 100 calories by eating the correct portions in most instances.

    7. Eat 1/2; of the serving- 2 Tablespoons of peanut butter contains 210 calories, cut it in 1/2; and save 105. Eat 1/2; of your granola bar, 1/2; cup of pasta with dinner and double up on lower calorie, fiber-full foods like apples, carrots, and celery and save 100 plus calories with each meal.

    8. Skip the Dressing- the average salad dressing contains close to 100 calories per 1-2 tablespoon serving. By eliminating it and replacing it with balsamic vinegar, or lemon and a little ground pepper you'll save the calories and flavor your foods with next to no additional calories.

    9. Open face your sandwich- take away one slice of the bread and save nearly 100 calories. Don't like the mess of it open face? Cut it in 1/2; and save the rest for tomorrow or a later meal.

    10. Go Naked- with your meat. Choose skinless versions, or remove the skin prior to cooking. If you must cook using the skin to enhance the flavor, then be sure to remove it before it hits your mouth. Outside of being just plain gross, the skin contains tons of heart clogging saturated fat and unnecessary calories. Save yourself and remove its shirt before eating.

    Make a couple of changes in what you put into your mouth and aim to reduce your caloric intake daily by at least 250 calories. Including daily bouts of exercise will speed up the process of weight loss, and keep you from losing too much lean tissue, which can slow down your metabolism and make it very challenging to lose weight. Include as many of 10 ideas into your daily affairs and you not only save 100 calories, but also see those unwanted pounds release themselves from your body.

    ~~
    Author, Tom Bomar (must admit Amy Bomar BS, CPT was primary author) is a health and wellness professional, certified as a strength and conditioning specialist and member of the National Strength and Conditioning Association. He provides Fitness Professional business, education, and travel opportunities through his Fit Pro Biz web site (http://fitprobiz.com)
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  2. #2
    Registered User fatrich's Avatar
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    thats all it takes ....

    I weighed 220lbs a year and a half ago and all i did was simple things like this and become a little more active in the gym. From doing that i lost 65-70lbs of fat and put on about 10-15lbs of muscle. GOOD POST
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  3. #3
    Registered User Chakra's Avatar
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    good info...and i drink water like crazy!
    ?Wheresoever you go, go with all your heart?
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  4. #4
    Registered User TheNamesChuck's Avatar
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    Most people should be able to figure out that if you eat 1 tbsp of peanut butter instead of 2 you'll eat 100 calories less.
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  5. #5
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    good post.
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  6. #6
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    bump for the good post!
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  7. #7
    Registered User Grubface's Avatar
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    I recently started doing a few of these, such as the cheese thing (holy **** that is hard few pieces here and there but its alright) I personally noticed a huge difference with the water alone. Soda is HORRIBLE for you god damn.
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  8. #8
    Registered User koolguyluis's Avatar
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    Helpful, thanks!
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  9. #9
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    good post OP i like how you included the starbucks info. I work at starbucks and cant tell you how many people get skinny this and skinny that, if you just stick to nonfat milk it makes a world of difference.
    "It's simple. If it jiggles, it's fat"


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  10. #10
    Registered User Toothstudent's Avatar
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    Originally Posted by Chakra View Post
    good info...and i drink water like crazy!
    I agree. Skip the milk, juice, and whatever else and just drink water to save on calories
    http://forum.bodybuilding.com/showthread.php?t=141214521
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  11. #11
    Registered User benmonk1991's Avatar
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    Good tips thanks for posting. I'd suggest having a wholemeal wrap instead of a sandwich altogether much more filling and even less calories if you make it correctly.
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  12. #12
    Registered User 123jimmy's Avatar
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    thanks!
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  13. #13
    Registered User J-Beck's Avatar
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    Good stuff! Thanks for posting.
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  14. #14
    Registered User insanealex's Avatar
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    nice write up
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  15. #15
    Registered User feebslayer's Avatar
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    very good post btw
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  16. #16
    Registered User ar1986's Avatar
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    I think its an excellent post
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  17. #17
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    ''Heart clogging saturated fats''


    lmao


    just what is this ****


    4 years ago but why do people read it
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  18. #18
    Registered User dominicanx's Avatar
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    op nice post this is true some people don't realize that at the end of the day everything adds up no matter how small the calories are
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  19. #19
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    don't agree with most of it...if I ever drink milk it will be whole and why not eat mayo and cheese. Things have changed a lot since this article was posted. Thanks to IIFYM I can eat whatever I want as long as it fits my macros.
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  20. #20
    Registered User Juliojones's Avatar
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    yeah...This stuff is much informative, liked it
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  21. #21
    Registered User Ronners's Avatar
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    Thanks for this tips, check on the label of Skinny products, sometimes the add other stuff in.
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  22. #22
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    well defines ideas
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  23. #23
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    Nice post mean
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  24. #24
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    Really??
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    looks like interesting.
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    its finger lickin' good
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    chill out, baby
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    dont kiss me baby
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    While SOME of this is good information, some of it is DEAD wrong...


    Originally Posted by fitprobo View Post
    2. Skip the Cheese- the average slice of cheddar cheese contains 112 calories. Keep it off your lunchtime sandwich and save more than 100 calories.
    Most deli cheeses are 50/60 cal per oz...

    Originally Posted by fitprobo View Post
    3. Go Vegan- no, not completely just substitute the usual lunchmeat in your sandwich for double the veggies and save 89 calories per 1 oz/slice of luncheon meat. Most sandwich eaters' pack on more than 1 oz so double the calories saved if you consume carcass.
    Most deli meats, unless your eating fatty salami or something, are like 60cal per 2oz serving...
    turkey/ham/chicken,lean roast beef ...etc...




    Originally Posted by fitprobo View Post
    7. Eat 1/2; of the serving- 2 Tablespoons of peanut butter contains 210 calories, cut it in 1/2; and save 105. Eat 1/2; of your granola bar, 1/2; cup of pasta with dinner and double up on lower calorie, fiber-full foods like apples, carrots, and celery and save 100 plus calories with each meal.
    try 190 for 2tlbs on avg
    HOWEVER i will agree that most people severely underestimate a serving of PB, so unless your weighing your PB outright, I say best to stay away.

    Originally Posted by fitprobo View Post
    9. Open face your sandwich- take away one slice of the bread and save nearly 100 calories. Don't like the mess of it open face? Cut it in 1/2; and save the rest for tomorrow or a later meal.
    wtf? srly? who the fuk eats "half a sandwich?" my little sister maybe... if you MUST just change it up for the 40 or 35cal slices of bread...then BAM full sandwich...
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  30. #30
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    wanna save 100 calories? eat 100 calories less per day



    derpidy derp
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