healthy sandwich recipes under 200 calories image
Andrew
plz help!
Answer
Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
# Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
# Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
# Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's
Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
# Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
# Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
# Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's
how can i lose 20 pounds in 2 weeks?
Kgirl
I have a lot of belly fat after my 3 kids and have been trying for 6 months to lose it. What can i do to get rid of this extra weight fast!!! I need to lose 45lbs a fast a possible....somebody help! nothing i am doing is working!
Answer
I did this and lost 40 lbs in just under 3 months:
Breakfast: Choose one
Fiber One Cereal: There are like 8 different choices on flavors, caramel, fruit, honey, raisen bran, original, ect. All very healthy for you and a great way to start off the day with minimal sugar and a boost of fiber. (1 full cup of cereal + milk is more than I can eat and it's less than 200 calories)
Thomas Whole Grain English Muffins: If you're in the mood for some warm bread, pop one into the toaster and spread some organic peanut butter, No sugar added jam, or I can't believe it's not butter for a warm and delicious breakfast pastry (Note: buy peanut butters in which the oil is at the top and you have to mix it in; avoid brands like Skippy or Jif.) (Each english muffin is 100 calories but be careful of toppings, they add up quickly)
Egg Beater/Egg Whites: You can buy cartons of egg beaters or egg whites in the store. they are delicious, you will not be able to tell the difference between them and regular eggs. Except for the fact that EB/EW cook faster and more easily than regular eggs with no beating the eggs or shells to clean up. Make an ommlete or scrambled eggs and throw in some chopped peppers, spinach, turkey bacon, or skim cheese.
For luches and dinners I recommend Clean Eating. It's a delicious way to Eat without lots of sodium, or artificial chemicals. I have lost 40lbs eating clean. And in over a year of cooking there meals, not ONCE have I been disappointed with the flavor of their recipies!
http://www.cleaneatingmag.com/Recipes.as…
My fave's
Fish and Chips (because I'm from the UK, I grew up loving Fish and Chips and these are so delicious and when I eat them I feel like I'm back at The Laughing Halibut in London) http://www.cleaneatingmag.com/Recipes/Re…
($1.79 for all materials, They come in at just under 300 calories)
Goat Cheese & Kalamata Paninis: These are so amazing I want one right now. The PERFECT lunch. One very filling sandwich is 300 calories
http://www.cleaneatingmag.com/Recipes/Re…
Chocolate Chunk Banana Bread: I love making this, it's actually fun to cook and tastes so amazing!
http://www.cleaneatingmag.com/Recipes/Re…
Makes a large loaf with 12 slices at 180 calories a slice.
Blueberry Strudel: Very reminiscent of a small sidewalk bakery I grew up by. This is without a doubt my favorite dessert. serves the recipe makes more than enough for 4 at 200 calories each.
http://www.cleaneatingmag.com/Recipes/Re…
But, if you were to follow my advice, eating one of my breakfast options at about 300 calories, a clean lunch at about 300 calories, a dinner at about 300-400 calories, and a dessert at about 150, you ate 3 HUGE meals and a decadent dessert at a grand total of 1050-1150 calories a day.
The average male burns about 2400 calories in one day without working out (females is anywhere from 1600-2200 depending on many, many things; you guys are just.... complex =P, also keep in mind this is an average. If you are 6' 8'' 300 lbs you would burn more than average, If you were 4'8'' 100lbs, you would burn less.) A Pound is equal to 3500 calories. therefore without working out, you will lose a pound every 3 days. stick to the diet for a month and you are at 10 lbs, do it this fall: 30lbs. I dropped 40 lbs in 3 months (although I did run once or twice a week but nothing too intense, but that was negated by the fact that I cheated on days I ran by going to my local bakery and ordering all sorts of sweets for breakfast!)
Good luck with your weight loss
I did this and lost 40 lbs in just under 3 months:
Breakfast: Choose one
Fiber One Cereal: There are like 8 different choices on flavors, caramel, fruit, honey, raisen bran, original, ect. All very healthy for you and a great way to start off the day with minimal sugar and a boost of fiber. (1 full cup of cereal + milk is more than I can eat and it's less than 200 calories)
Thomas Whole Grain English Muffins: If you're in the mood for some warm bread, pop one into the toaster and spread some organic peanut butter, No sugar added jam, or I can't believe it's not butter for a warm and delicious breakfast pastry (Note: buy peanut butters in which the oil is at the top and you have to mix it in; avoid brands like Skippy or Jif.) (Each english muffin is 100 calories but be careful of toppings, they add up quickly)
Egg Beater/Egg Whites: You can buy cartons of egg beaters or egg whites in the store. they are delicious, you will not be able to tell the difference between them and regular eggs. Except for the fact that EB/EW cook faster and more easily than regular eggs with no beating the eggs or shells to clean up. Make an ommlete or scrambled eggs and throw in some chopped peppers, spinach, turkey bacon, or skim cheese.
For luches and dinners I recommend Clean Eating. It's a delicious way to Eat without lots of sodium, or artificial chemicals. I have lost 40lbs eating clean. And in over a year of cooking there meals, not ONCE have I been disappointed with the flavor of their recipies!
http://www.cleaneatingmag.com/Recipes.as…
My fave's
Fish and Chips (because I'm from the UK, I grew up loving Fish and Chips and these are so delicious and when I eat them I feel like I'm back at The Laughing Halibut in London) http://www.cleaneatingmag.com/Recipes/Re…
($1.79 for all materials, They come in at just under 300 calories)
Goat Cheese & Kalamata Paninis: These are so amazing I want one right now. The PERFECT lunch. One very filling sandwich is 300 calories
http://www.cleaneatingmag.com/Recipes/Re…
Chocolate Chunk Banana Bread: I love making this, it's actually fun to cook and tastes so amazing!
http://www.cleaneatingmag.com/Recipes/Re…
Makes a large loaf with 12 slices at 180 calories a slice.
Blueberry Strudel: Very reminiscent of a small sidewalk bakery I grew up by. This is without a doubt my favorite dessert. serves the recipe makes more than enough for 4 at 200 calories each.
http://www.cleaneatingmag.com/Recipes/Re…
But, if you were to follow my advice, eating one of my breakfast options at about 300 calories, a clean lunch at about 300 calories, a dinner at about 300-400 calories, and a dessert at about 150, you ate 3 HUGE meals and a decadent dessert at a grand total of 1050-1150 calories a day.
The average male burns about 2400 calories in one day without working out (females is anywhere from 1600-2200 depending on many, many things; you guys are just.... complex =P, also keep in mind this is an average. If you are 6' 8'' 300 lbs you would burn more than average, If you were 4'8'' 100lbs, you would burn less.) A Pound is equal to 3500 calories. therefore without working out, you will lose a pound every 3 days. stick to the diet for a month and you are at 10 lbs, do it this fall: 30lbs. I dropped 40 lbs in 3 months (although I did run once or twice a week but nothing too intense, but that was negated by the fact that I cheated on days I ran by going to my local bakery and ordering all sorts of sweets for breakfast!)
Good luck with your weight loss
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