Eliminate foods that have high calorie and high fat content in your diet. Getting on a treadmill for 30 minutes, wether you are briskly walking or jogging, will burn calories fast. You can easily burn 300 calories and if you run at a descent pace, you can burn a lot more. The logic is…you can easily burn calories with a good workout, but you CAN NOT burn Fat grams so easily. If you eat a big mac it will take you days of intense working out to burn off that sandwich. If you ask for the big Mac without the cheese and the special sauce you reduce 38fat grams. See the picture? So stay away from these and you'll lose pounds quick.
Bread
Sour cream
Dairy Cream
Mayo
Ranch or any cream based dressing or soup
Cream Cheese
Tortillas
Rice
Sugar
Butter
Cheese(this would include the cheese that is any other color as well...nice try ;))
The lower the fat grams in your meal... the easier it is to LOSE FAST. I try to keep that fat gram number below 10 grams with every meal which is a whole other blog entry. But for now…just eliminate the whites and you'll shed those stubborn pounds faster than with any other grueling diet! Trust me…it works for me every time!!
Here are some good examples to help you gage calories and fat grams:
THE BAD:
The regular-size Tuna Melt Deli Sub, loaded with mayo and cheese, contains more fat than most people should eat in a day. It weighs in at 1,220 calories, 94 g fat, 19 g saturated fat, and 1,370 mg sodium. If you choose the large size, you'll get 1,740 calories, more than most women need in an entire day. The fat jumps up to 135 grams.
Arby's Roast Turkey Ranch & Bacon Market Fresh Sandwich has bacon, turkey, lettuce, tomato, cheese, and Ranch sauce -- all adding up to a colossal 810 calories, 36 g fat, 10 g saturated fat, and a shocking 2,270 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and
"Crisp" is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing. It tops out at 800 calories, 46 g fat, 8 g saturated fat, and 1,640 mg sodium -- more calories and fat than a Whopper with cheese.
The Signature Chipotle Chicken on Artisan French Bread contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium. That's the daily sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately, many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range.
The Asiago Ranch Chicken Club Sandwich can turn a quick lunch into a fatty affair that lingers on your hips. Wendy's tops their breaded, fried filet with 3 strips of bacon, cheese, lettuce, tomato, and mayo for 660 calories, 33 g fat, 9 g saturated fat, and 1,650 mg of sodium. If you swap the mayo for honey mustard and go grilled, you can slim down this club sandwich to about 510 calories.
THE GOOD:
Keep your personal calorie count low with the 6" Black Forest Ham Sandwich or one of Subway's many other 6-inch sandwiches with 6 grams of fat or less. The restaurant shines in low-calorie choices: roast chicken, roast beef, club, turkey breast, turkey breast and ham, veggie delight, or sweet onion chicken teriyaki. Top them with lots of veggies to keep them in the range of 230 - 380 calories.
The Honey Mustard Grilled Chicken Wrap pleases the palate without plumping your waistline. Each flour tortilla contains grilled chicken, shredded cheese, and lettuce for 250 calories, 8 g fat, 3.5 g saturated fat, and 650 mg sodium. Ranch or chipotle versions have just a few more calories. Add a fruit and walnut salad, chock full of apples, for 210 calories and a meal under 500 calories.
Wendy’s Ultimate Chicken Grill Sandwich boasts only 360 calories, 7 g fat, 1.5 g saturated fat, and 1,110 mg of sodium. This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato is topped off with tangy honey mustard instead of slathered with high-fat mayo -- for a dietitian's delight.
