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Publication: Diet Buddy
Let's Lose The Calories!

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         Diet Buddy - Monday, March 26, 2007

Let's Lose The Calories!

Hi There Buddies...

If we just gave it some thought and applied ourselves... 
one simple change during the course of the day could lead 
to the loss of approximately 100 of those excess calories 
we'd love to be gone from our body.  A small change of 
eating one less food item or adding one moderate exercise 
can make a noticeable difference in our weight loss plan.

As Staci Nigliazzo, R.D. explains...for most people, weight 
gain does not happen overnight.  Americans gain an average 
of 2 pounds per year throughout adulthood.  Two pounds may 
seem insignificant, but 40 pounds in 20 years certainly 
catches our attention!  It's all in the calories.

Even foods that are good for you - milk or juice - add up 
if you consume too much.  If you consider that 1 pound of 
body fat equals 3,500 calories, a deficit of 35,000 
calories over the course of a year (100 calories x 350 
days) incinerates 10 pounds of body fat.  Just forgoing 
one extra slice of bread gets rid of 100 calories that 
would take 30 minutes to walk off.  Get started now, and 
you could be 50 pounds lighter in five years!  


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Cut Out 100 Calories!

FOOD                               AMOUNT

Bacon, pork                        3 slices, cooked

Banana                             1 medium

Bread, wheat or white              1 slice (35 grams)

Cheddar cheese                     1 ounce

Cookie                             2 inch diameter (1 inch)

Doughnut, glazed                   half of one

Ice cream, regular                 1/3 cup

Mayonnaise, regular                1 tablespoon

Milk, 1%                           1 cup (8 fluid ounces)

Milk chocolate bar                 3 minis (1 ounce total)

Orange juice, 100%                 1 cup (8 fluid ounces)

Pasta, plain                       1/2 cup cooked

Peanut butter                      1 tablespoon

Red wine                           5 fluid ounces

Snack mix                          1/2 cup

Tortilla chips                     11 chips   

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Burn 100 Calories!

ACTIVITY                           DURATION

Elliptical trainer,                10 minutes

Martial arts                       10 minutes

Running 6 mph,                     10 minutes
(10-minute miles)

Swimming, breaststroke             10 minutes

Bicycling, leisure                 15 minutes

Ice skating, light                 15 minutes

Snow skiing, moderate              15 minutes

Tennis                             15 minutes

Dancing                            20 minutes

Golfing                            20 minutes

Lawn mowing,                       20 minutes
(push mower)

Stretching/yoga                    20 minutes

Gardening                          25 minutes

Walking, moderate pace,            25 minutes
(3 mph)

Bowling                            30 minutes

Grocery shopping,                  30 minutes
with a cart

Housecleaning                      30 minutes

Volleyball                         30 minutes

Driving                            45 minutes

Light office work                  50 minutes

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Surely anyone who is serious about losing some of that 
extra weight can eliminate at least one food item or add 
one form of exercise from above to help jump-start your 
weight loss plan.  You may already be doing some of these 
activities and not be aware of the amount of calories being 
burned. So whether you're starting or continuing your plan 
nothing beats looking good and feeling great throughout the 

Remember !!!

Consuming 100 calories less or burning 100 calories more a 
day for 350 days equals an annual weight loss of 10 pounds!

I'd like to take the time to invite all of you Buddies out 
there to get our Diet Buddy Forum going.  Post whatever is 
on your mind...whatever questions may be nagging at you or 
share whatever good or bad news you may have.  Everyone 
needs a shoulder to cry on, someone to laugh with, or a 
place to be able to vent.  Please feel at home in the 
forum, and let's hear from all of you at... 

Diet Buddy Forum

Have a great week everyone !!!

Disclaimer: Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice.

          GopherCentral's Question of the Week 

Who do you think is the most hated man in the world? 

Please take a moment to share your opinion, visit: 
Question of the Week
Questions...Comments...? email us at: Email Libby


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