Burn 15,640 Calories Without Lifting A Single Weight!

Your typical day should consist of 5-6 meals. Let's take a look at a typical workday plan to help you burn more calories without weights. See what it looks like!

Article Summary:
  • By switching out a few key foods, you can save thousands of calories.
  • Your typical day should consist of 5-6 meals.
  • Never underestimate the power of what you're eating.
  • Your typical day should consist of 5-6 meals (if you're smart). But that doesn't mean that you have to live and die by the snack machine at work!

    You Can Save Thousands Of Calories A Week, Just By Switching Out A Few Key Ingredients.
    Enlarge Click Image To Enlarge.
    You Can Save Thousands Of Calories A Week,
    Just By Switching Out A Few Key Ingredients.

    Your daily caloric choices dictate whether you're gonna make it past lunch or eat your co-worker out of desperation. Let's take a look at a typical workday for you

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    Your Typical Workday
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    Meal Food Kcal Fat Carbs Protein
    Breakfast Strawberry Jelly 50 0 13 0
      White Toast 67 .8 12.7 1.9
      Egg 78 5.3 .6 6.3
     
    Snack Candy Bar 280 14 35 4
     
    Lunch Hamburger, Med Fries, Med Coke 1130 48 151 29
     
    Snack Skittles 170 2 39 0
     
    Dinner Chips & Dip 930 77 39 24
      Salad 111 9.5 6.8 .3
      Croutons 186 7.3 25.4 4.3
      Bacon Bits 25 1.5 0 3
      Ranch Dressing 137 14.6 1.9 .3
      Fried Chicken 294 14.9 10.2 28.1
      French Fries 380 19 47.9 4.6
      Chocolate Cake 235 10.5 34.9 2.6
     
    Snack Pretzels 228 1.6 47.9 6.2
     
    Snack Ice Cream 780 48 79 13
     
    Totals 5081 274 544 127.6
    5 Days A Week 25405 1370 2720 638

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    That's twice your recommended daily caloric intake, not to mention what you're binging on over the weekend! Now let's take a look at what your day could look like if you just swapped out a few key items and ingredients...

    Meal Food Kcal Fat Carbs Protein
    Breakfast Agave Nectar 15 0 4 0
      Pumpernickel 19 .2 3.9 .6
      Egg Whites 17 .1 3.9 .6
     
    Snack Apple 53 .2 13.9 .3
     
    Lunch Tuna, Whole Grain Crackers, Carrots 210 7.2 24.8 13.1
     
    Snack Watermelon 13 .1 3.2 .3
     
    Dinner Bruschetta & Pita 630 15 96 28
      Salad & Avocado 47 4.4 2.4 .6
      Sunflower Seeds 47 4 1.9 1.5
      Jalapeno 6 .2 1 .2
      Balsamic Vinaigrette 80 8 2 0
      Grilled Chicken 180 4 0 35
      Sweet Potato Wedges 76 0 19 1
      Strawberries With Chocolate Syrup 146 .4 35.1 1.5
     
    Snack Edamame 84 3.8 6.6 7.4
     
    Snack Casein Shake, 1% Milk, Natural Peanut Butter 330 11.5 18.3 36.5
     
    Total 1953 59.1 232.3 129.6
    5 Days A Week 9765 295.5 1161.5 648

    Much better! You can even have a slice of pizza or two on the weekend thanks to the attention you've paid to your meal plan during the week!

    You Can Even Have A Slice Of Pizza Or Two On The Weekend Thanks To The Attention You've Paid To Your Meal Plan.
    Enlarge Click Image To Enlarge.
    You Can Even Have A Slice Of Pizza Or Two On The Weekend
    Thanks To The Attention You've Paid To Your Meal Plan.

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    Let's Do The Math
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      Kcal Fat Carbs Protein
    Poor Weekly Choices 25405 1370 2720 638
    Good Weekly Choices 9765 295.5 1161.5 648
    You Saved 15640 1074.5 1558.5 +10

    Ewww! And that's just ONE WEEK! Let's multiply that by 4 weeks...

      Kcal Fat Carbs Protein
    Poor Weekly Choices 101620 5480 10880 2552
    Good Weekly Choices 39060 1182 4646 2592
    You Saved 62560 4298 6234 +50

    That's over four thousand grams of fat removed from your diet in just one month! Check out the last column! You've added 50 grams of fat-burning, muscle-feeding protein to your body over the course of a month! That's fantastic!

    And when you consider it takes 3,500 calories to equal one pound of fat - you can lose up to 17 pounds in one month, just by changing your eating habits!

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    Conclusion
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    A lot of "weight" is put on one's ability to get into the gym, work up a good sweat, and burn the fat. But never, ever underestimate the power of what you're eating. It could mean the difference between you working in a cubicle... or looking like one!