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Winning Substitutions for Weight Loss |
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| If you currently eat a donut for breakfast every morning : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
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5.1 pounds over the course of a year! |
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| 1 plain donut |
2 slices of toast with jam |
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| If a muffin is your breakfast item of choice : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
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6.5 pounds over the course of a year! |
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| 1 5-oz muffin |
1 cup oatmeal, 1 banana, 1/2 cup skim milk |
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| If you like to snack - and you currently eat 3 or 4 handfuls of nuts a day : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
 |
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12.5 pounds over the course of a year! |
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| 1 cup of peanuts |
17 cups of air popped popcorn (no butter) |
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| If you're more likely to snack on a chocolate bar : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
 |
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3.5 pounds over the course of a year! |
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| 1 chocolate bar |
1 ® Benefit
®
Bar |
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| If you love deli sandwiches for lunch : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
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18.5 pounds over the course of a year! |
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| 1 roast beef on white bread with mayo and cheese |
1 turkey on white bread with lettuce, tomato and mustard |
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| If you think a tuna salad is a healthy choice : |
| Instead of: |
Just 2 days a week, try |
You'll lose approximately |
 |
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18 pounds over the course of a year! |
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| 1 tuna salad sandwich |
1 ® Shake mixed with strawberries and a banana |
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| This information is not intended to diagnose medical problems or substitute for appropriate medical care. Consult your physician before starting any diet. |
Excerpts © 2003 Health Management Resources Corporation, Boston, MA |
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