If you follow my blog you know an important component to weight management is calories in and calories out. If you read my recent blog, “Do You Know Your Calorie Budget” you will see that you need to think of managing your calorie budget much like you do your financial budget.
Today I wanted to share the calorie content of 10 foods that are 100 calories or less and also share 10 ways you can BURN 100 calories! Remember, there are 3500 calories in one pound of fat. If you simply reduce your calorie intake by 100 calories per day or burn an additional 100 calories you will lose over 10 pounds in one year. Small, persistent changes can create big results! You can do it!
100 Calorie or Less Food Choices
1. Pretzel Crisps: 10 Crisps = 100 calorie
2. Simply Snackin Jerky Treats: 1 serving = 60 calories
3. Hass Avocado: 1/4 Hass Avocado = 62.5 calories
4. Strawberries: 1 cup = 50 calories
5. Banana: 1 small = 100 calories
6. 4 oz Greek yogurt = 100 calorie
7. Watermelon (diced) 2 cups = 100 calories
8. Pineapple (fresh) 1 cup = 75 calories
9. Lorna Doone Shortbread Crisp Cookies: 1 100 calorie pack = 100 calories
10. Grilled Chicken Breast: 2 1/2 ounces = 100 calories
100 Calorie Burners (Values are approximate and based on 150-pound person)
1. Beach volleyball: 13 minutes.
2. Walking stairs: 11 minutes
3. Tennis (singles): 15 minutes
4. Zumba: 11 minutes
5. Dancing around living room: 20 minutes
6. Jumping rope: 9 minutes at a moderate intensity
7. Playing with children: 23 minutes
8. Cleaning, moderate effort: 26 minutes
9. Mowing the lawn: 20 minutes
10. Weeding the garden: 18 minutes
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This is a great resource list – I find some clients really have no idea what a calorie “looks like.” It’s grea to have these go to examples! More people need to check this out!