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Easy Weight Loss!

Lose weight easily by reducing your calorie intake. Reducing your calorie intake without reducing the amount of food you eat is easier than you think. Simply substitute some of the popular fatty food items below with the healthy food items after. By reducing your calorie intake by 300 - 500 calories per day and doing aerobic exercise 3-5 times a week, a weight loss of 1-2 lbs of pure fat can be lost permanently, every week! For weightlifters, this same program can cut you up for that chiseled look.

Healthful Alternatives for Your Grocery List

BEFORE	AFTER
BAKERY ITEMS AND GRAINS
cinnamon rolls	cinnamon raisin bread
croissants	low-fat muffins
doughnuts or pastries	bagels
instant flavored oatmeal	rolled oats with cinnamon
white bread	whole-wheat bread
DAIRY
butter	butter sprinkles
cream cheese	non- or low-fat cream cheese
cottage cheese	non- or low-fat cottage cheese
sour cream	non- or low-fat sour cream
whole or 2% milk	skim or 1% milk
CANNED/BOTTLED FOODS
Alfredo pasta sauce	tomato pasta sauce
cooking oil	nonstick cooking spray
cream soups	broth or clear soups
refried beans	fat-free refried beans
salad dressing	nonfat salad dressing
tuna packed in oil	tuna packed in water
CONDIMENTS
mayonnaise	mustard or low-fat mayonnaise
salt	spice and herb blends
FROZEN FOODS
ice cream	low-fat yogurt or ice cream
sweetened fruit beverage	100% fruit juice
vegetables in butter sauce	plain or steamed vegetables
MEAT AND POULTRY
chicken legs/thighs	skinless chicken breast
fried chicken	roasted chicken without the skin
ground beef	90% lean ground beef or ground turkey seasoned
pork sausage	turkey sausage
SNACK FOODS
potato chips	pretzels
soda	flavored sparkling water
sour cream dip	bean dip or salsa
tortilla chips	baked tortilla chips