Jennifer Didonato: Hello, welcome to Made Fit TV. I am your host Jennifer Didonato and this episode number 58. In case you forgot, Made Fit TV is everyone's source for health and fitness information and entertainment. And for fit bodies, they don't just happen, they are made, and they are made by you with a little help of me. So, hello, this is my new couch, do you like it? We are doing a list today, a really awesome list. Today's episode as far we're not in the gym, but today's episode is, how to lose one pound in one week.
Okay, and one question came up with this, it's like okay, it's not going to be like when you are checking your email and you see all these banners fine across your screen like, loose ten pounds in ten minutes, you know, it's not like that you guys, this is the stuff that is based off of the numbers, this is based off nutrition, and it is you know, the numbers online. So I am telling you, just kind of giving you some insight into how you can lose one pound in one week based on your nutrition and probably more if you incorporate in your exercise program.
So just to start out, something that interesting that maybe well you don't know about is that one pound of fat equals 3,500 calories. So what that basically means is that if you are eating an extra 500 calories per day for one week, and that is the amount of calories that may be your body is not going to be burning. So if you're eating 500 caloris more than your body needs, you're going to gain one pound in one week, this is just the way it is.
So what I wanted to do is to give you guys a little bit of some tips to use and incorporate in your every day nutrition week by week to see what you can do with your everyday nutrition that will help you lose one pound in one week. So starting out, first thing, number one is, switch your 2% milk with skin milk, because 2% milk has a 120 calories in it, okay following me, that's eight ounces, 120 calories, but skin milk only contains 80, so that is a difference of 40 calories. So multiply forty times seven days and you get 280 calories, so you are saving 280 calories per week. You just taken it out of your diet, just like that, just from switching to skin milk, it's pretty cool. So think about it. Put in your coffee but measure it out, I am talking eight ounces. If you don't even use eight ounces, if you only use four ounces, even better, you're saving even more calories.
So number two way that you can help lose one pound in one week is switching from cooking with two tablespoons of olive oil to just one, try it, because a lot of times you are cooking and you think, oh I am just going to put two tablespoons that I measuring it right, but you guys, two tablespoons of olive oil and it's good fat, I mean this is awesome fats your body needs, but two tablespoons of olive oil is a 120 calories. Now, if you had healthy fats during the day, may be in the morning, it's a peanut butter, chances are eating more of those fats later in the day are still good for you but you may be eating too much for your calorie intake for that day. So one tablespoon is 60 calories, so here, you're saving 60 calories a day, times that by seven days a week, that's 420 calories in one week. So you are taking out 420 calories week and I am talking about these are the things you are doing every single day. If you are cooking with olive oil every day, which you should be, may be break it down to one tablespoon instead of two, okay try that out.
Number three, another way you can cut out those calories during the week is switching to light bread versus regular bread. You'll notice with light bread, it may be a little bit smaller pieces, may be not as filling but if you're packing in your sandwiches with a good amount of meats and vegetables, you won't notice the difference. Okay, so two pieces of light bread, two, total is 80 calories. Well, just one piece of regular bread is 70 calories, so basically you could be eating two pieces for the price of one. So basically if you're eating two pieces of regular bread, it's a 140 calories versus 80 with a light bread, just try it, and there you're saving another 420 calories in your week, so someway think about it. If you're hitting the sandwich and you're putting your mustard on there and meats, you're not going to notice it, I mean Chris, do you think you'll notice it?
Chris: I wouldn't notice it.
Jennifer Didonato: He wouldn't notice it and whatever. But I am telling you, you may not notice it. Chris likes his bread though, that's why.
Number four; fish. Okay servings guys, look at the servings, one serving of salmon, we're just going to use salmon as an example, one serving. If you look at the package, if you're getting those flash frozen fillets, which are great because they're frozen right on the ship, so they are real nice and make sure that it's wild caught. We don't want any farmery stuff. Half of fillet is 130 calories. Well, if you are eating a whole entire fillet, double that, that's 260 calories. So cut back, cut in half, because you should only be having one serving per day, a fish. So with the assured fat, which are good but there's a little bit more fat in those and also the mercury levels and all that kind of things, so you want to make sure that you are keeping it at a moderate rate that you are eating fish. So right there, if you are cutting back to half of fillet per day versus one whole fillet, you are cutting out 910 calories in a week, it's awesome and you didn't even workout, there you go, I mean it's great, alright.
Another way you can cut off those calories with food is, let's you are going to Subway or you're going to your favorite Deli or whatever, if you use two tablespoons of Italian dressing, that is 80 calories and like eight grams of fat, it's ridiculous. And you think, two tablespoons, I mean go into a kitchen right now, measure it, that's nothing, you probably pack on way more. Instead of using two tablespoons of Italian dressing, substitute it with pickles. If you like that vinegar taste, that's what I do on my stuffs. And guys, one ounce of pickles of sliced pickle's one ounce is only five calories, so you're going from 80 calories to five calories. So cutting 75 calories off your day, which adds up to 525 calories a week that you're cutting out just from a little bit of dressing, I mean think about it, that's kind of intense, because you can't even really enjoy the dressing really unless you're obsessed with it, but I doubt it, but try the pickles. And it's more filling too, it's more water dense, and you get that crunch, try it, okay.
Last thing, number six, a way to cut off those calories you guys, take that can of Pop that you drink every morning, okay, like let's say the Coca-Cola, it's a 140 calories for the 12 ounce can, substitute it water. I know it's boring, I know, but just do it for one week, please just for me, just try it for one Week. 140 calories, you're going to be cutting out that day and a crap little sugar, about 30 grams of sugar, more, more 42, I think. 42 grams of sugar cutting out your day, so guys, that adds up to an extra 980 calories a week that you are saving. Okay, add this all up for a grand total of 3,535 calories. What did I say that one pound of fat equals? 3,500 calories, so there you go guys. You can do it, you can lose one pound and no gimmicks. This is just from altering your food like what I always preach about.
So you can do it you guys, try just for one week, just give it to me you guys, one week, I want you to start today, Wednesday, if you are watching on Wednesday when we release our Made Fit TV podcast. Start today, email me next Wednesday or even sooner if you start noticing a change in the scale, let me know. Email me at Jenny@madefittv.com. If you are on Made Fit TV right now, just go to the Ask Jenny button, click on it, send me an email, I'll send one right back to you. I just want to hear from you. You can also comment on the Made Fit TV podcast right below as well. I want to hear about you guys, it's kind of interesting, so I want you guys to think about it.
You can also watch us on iTunes as well. Coming on iTunes also, you know, when you subscribe to, we want to hear some comments and rate our podcast. We want to know how you guys think about it. Also friend me up, I am on Facebook, Jennifer Didonato and I am on Twitter, Jenny Didonato and I am also on a bunch of other social networking sites, you can find us anywhere. I want to hear what you guys have to say about this because I think it may create a buzz. So anyway, thanks so much for joining us for this week's Made Fit TV podcast. I hope you enjoyed my couch. Maybe if you're lucky, you can come, sit on it one day. So for all you guys out there, keep going, keep tracking along Made Fit TV, fit bodies are made by you, you can do it. I'll see you next time.
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