Remember that 3,500 calories = 1 pound of fat. So, if you decrease how much food you eat by 500 calories per day, you’ll lose 1 pound of fat per week! When it comes to cutting calories, substituting low-calorie foods for high calorie foods makes a difference. | If you choose: | Instead of: | You cut: | | At lunch: | | | | McDonald's regular hamburger | McDonald's Big Mac | 150 calories | | Small fry | Large fry | 180 calories | | 1 diet soda | 1 regular soda | 150 calories | | At dinner: | | | | 3 ounces grilled chicken | 3 ounces fried chicken | 100 calories | | 1/4 cup fat-free salad dressing | 1/4 cup regular dressing | 220 calories | | For dessert: | | | | 1 pc angel food cake | 1 chocolate snack cake | 200 calories | | Total for the day= | 1000 calories |
If you make choices like this everyday, you’ll lose 2 pounds by the end of the week – and that’s before you do your exercise! Don’t forget about those calories you drink! Kool-Aid, lemonade, fruit punch, sweet tea and soda each provide about 150 calories per 12 ounces. Switching to calorie-free beverages is a great way to shave off unnecessary calories. Do the math and see: Erica drinks 12 oz of Kool-Aid a day. How much weight can Erica lose in one year if she stops drinking Kool-Aid? Remember, 3,500 calories = 1 pound of fat.
1. 150 calories per drink x 365 days in a year = 54,750 calories from Kool-Aid!
2. 54,750 / 3500 = 15. 6 pounds
Erica will lose 15.6 pounds this year if she makes no changes in her diet except cutting out the Kool-Aid! Joseph drinks three regular sodas a day. How much weight can he lose in one year if he switches to calorie-free, diet soda?
1. 150 calories per soda x 3 sodas a day x 365 days a year = 164,250 calories
2. 164,250 / 3500 = 47 pounds
Joseph can lose up to 47 pounds a year if he switches to diet soda! Remember to drink only calorie-free beverages and skim or 1% milk! | 
