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Weight Loss Cheat Sheet by

What works for me
weight     health     loss

Get good at saying no.

There is always crap to eat. You enjoy it for a millis­econd and regret it for the rest of the day/week

Ramp up work outs

Use the stairs at the Uni for example

Rainy days

Check pinterest for workouts

Get going

Getting started on each workout is the hardest part
Once you are actually going you enjoy it

Do 20 min workouts

if you feel like doing nothing.
 

Calories in...

Glass of Milk (250ml)
103
Sugar (teaspoon)
15
Slice of cheese (thin 20g)
80
Slice of cheese (medium 30g)
120
Bread (2 slices)
180
Egg (large 50g)
71
Butter tablespoon
102
Choc­olate (100g)
535
Mars­hmallow (100g)
318
Wine (glass)
123
Beer (can)
154
Pasta (cup plain cooked)
182
Frosty Fruit
84
Cream (cup)
821
Ice cream
267
Dried apple (4 pieces)
64
Apple cup
50
Bannana
100
Tea (sugar)
15
Tea (Milk and Sugar)
40
Smiths chips Cheese Onion (100g)
511
Dried apricot (8 pieces)
64
Avocardo (1 cup)
234
Sour Cream (table spoon)
23
Sour Cream (cup)
445
Rice (cup cooked)
206
Magnum Ice Cream Plain
283
Magnum Ice Cream Ego
349
Aldi Salted Caramel Pudding
464
Nats BMR = 1450. Davids BMR = 2371.
Consume more and gain weight, consume less and lose weight. Exercise to lose bonus weight.
 

AUDIOBOOKS

Jane Austen
Terry Prattchett
Amy Pohlar
Jennifer Cruise

Ride your bike to work

This is fun and easy and takes only a couple extra minutes each way!

Zumba

Us youtube to find Zumba workouts. Put on the air condit­ioning and ZUMBA!

Dietbet

Put a bet down on diet bet. This gives you instant motiva­tion, especially if its a big bet, and it gives you a sense of compet­ition.

Download the Weight Loss Cheat Sheet

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