Friday, November 20, 2009

Small Changes Big Fat Loss!

By Gage Livingston

What’s holding you back from losing those extra pounds? I want to show you how making a few simple dietary changes can create big results on the scale. Most of us have a few bad habits such as alcohol, chocolate, cookies, ice cream, ect. These items can add a tremendous amount of calories to your diet. The following list will show you the amount of weight you would lose by eliminating some of those temptations over a 1 year period.

Food or Beverage and How Often it is Consumed -Calories -Pounds Lost Per Year by Eliminating Food or Beverage:

1-12 oz. beer each day
150 calories
15 pounds

1 Big Mac each week
560 calories
9 pounds

1 20 oz. cola per day
250 calories
26 pounds

1 T. of butter per day
100 calories
11 pounds

1 Restaurant dinner per week
1000 or more calories
16 pounds

3 Oreo cookies per day
160 calories
17 pounds

1 cup of vanilla ice cream per day
260 calories
27 pounds

½ cup of peanuts per day
340 calories
35 pounds

1 16 oz. Starbuck’s Frappuccino - Caffe Vanilla per day
345 calories
36 pounds

3 KFC fried chicken drumsticks per week
420 calories
7 pounds

1 20 oz. Gatorade per day
125 calories
13 pounds

1 pack of M&M’s per day
240 calories
25 pounds

The above list shows just a few of the examples that could be displayed. Perhaps the table doesn’t show your temptations; nonetheless you can certainly see how eliminating high calorie habits can create dramatic results in fat loss. Further, I am not suggesting that you necessarily completely eliminate these items from your diet. Simply cutting back will still achieve results. For example, you may want to cut you daily habits to weekly habits and your weekly habits to monthly habits. I hope these strategies help you achieve your weight loss goals!


  1. Gage,

    I like your set-up and facts about foods to remove from your diet and the weight loss that results. However, I will have to respectfull disagree on the idea of removing peanuts from your diet. Nuts are a very dense food (meaning they are rich in nutrients) and many dieticians recommend that you have at LEAST one serving of nuts per day because of the benefits they offer. Nuts provide a rich source of fat (omega-3) which is good for your blood and heart as well as a good source of energy as compared to other "bad" fats (trans, saturated, unsaturated, etc). Also, they provide a good source of protein (12g per 1/2 cup). I would not eliminate nuts from the daily diet.


  2. Hey Ben,

    The point about nuts was more of an overstatement to help people reazize their caloric density. Most people are eating more than a serving when they have nuts. This information should be used to help people adjust their serving size to a moderate level. I understand the nutrient density of nuts and their health benefits.

    Thank you for brining up that point, I am a fan of nuts in a proper serving size!