NaturalCounselor Health and Wellness Blog For Women

Are you on a weight loss diet and have been frustrated by your results? You are not alone. Believe it or not, I can show you how to lose about 20 pounds a year by cutting 250 calories a day.

It is all about small diet changes we can make. To get big results we need to focus on very small changes. In order to lose weight, we have to set practical goals and take one step at a time in order to achieve them.

Did you know that 3.500 calories = about 1 pound fat?! Let me show you how to save some calories to lose weight naturally.

Try to focus on cutting 200 calorie a day if you are in your 30′s and 250 calories a day if you are after 40. And by the way, this small change can save you more than 75,000 calories a year. But, please don’t forget  tostill  exercise or at least to use exercise shortcuts to burn calories and feel fabulous.

Here is a list of calorie overload foods to help you lose weight one slice at a time:

• Starbucks Caffé latte with non-fat milk – 160 calories
• Starbucks Caffé Mocha with non-fat milk – 330 calories
• Starbucks Strawberries and Cream Frappuccino without whipped cream – about 440 calories
• Turkey breast, roasted -2 oz. = 230 calories
• Ham, fresh – 3.5 oz. – 222 calories
• 1 cup mashed potatoes – 222 calories
• Pecan pie – 1/8 pie – 510 calories
• Pumpkin pie – 1/8 pie – 367 calories
• 1 slice Cherry pie – 308 calories
• 1 slice Apple pie – 302 calories
• 2 Sugar cookies – 178 calories
• premium Vanilla Ice Cream – 1/2 cup – 270 calories
• 1 English muffin – 150 calories
• 1 slice Cheese pizza – 230 calories
• 1 slice Pepperoni Pizza – 290 calories
• 2 large scrambled eggs – 200 calories
• 1 cup chocolate milk – 257 calories
• 1 slice of white bread – 60-80 calories
• 1 hot dog – 250 calories
• 4 chicken wings, skinless – 171 calories
• 30 small corn chips – 155 calories
• 20 potato chips – 210 calories
• 10 tortilla chips – 150 calories
• 6 peanut butter crackers – 205 calories
• 1 candy bar – 250 calories
• 1 slice cheesecake – 257 calories
• 1 slice sponge cake – 196 calories
• 3 brownies with nuts – 279 calories
• 5 chocolate chip cookies – 247 calories
• 4 peanut butter cookies – 245 calories
• 5 sugar wafers – 230 calories
• 1 donut – 227 calories
• 4 vanilla or chocolate sandwich cookies – 297 calories
• ½ cup chocolate pudding – 192 calories
• 1 cream puff – 300 calories
• 1 eclair – 239 calories
• When you read labels looking for calories, don’t forget to check on sugar content:
• 1 cup Apple juice – 117 calories and 27 g of sugar (more than 6 tsp of sugar)
• 1 cup Orange Juice – 112 calories and 20.8 g of sugar (5 tsp of sugar)

Let us cut some calories, to feel and look fabulous, shall we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor, and Radio Show Host

NaturalCounselor.com