provided by Jumpstart OutdoorTraining

Do you know that if you eliminate just 500kJ from your daily intake that you will be at least 1/2 kg lighter in a month’s time and up to a kilo lighter if you eliminate 1000kJ? Here are some simple ways to drop a few extra kJ each day and some kilos as a result:

-500kJ
Swap your large coffee to a small size
Replace half your meat at dinner with vegetables or salad
Cut out your glass of fruit juice
Swap your afternoon snack for a carrot
Swap ice cream after dinner for a mini ice cream
Swap a banana for berries
Replace 10 rice crackers with vegetable sticks
Halve your mornings serve of cereal
Have 1 slice of bread for lunch instead of 2
Have 100g of yoghurt instead of 200g

-1000kJ
Swap your pasta or rice at dinner for a soup
Swap a large coffee for a tea
Try not to snack in between meals except for 10 almonds + 1 fruit
Use spray oil for cooking instead of pouring it
Make a salad for lunch instead of a sandwich
Don’t add cheese or avocado to your salad
Order an entrée serve rather than a main sized serve
Replace 50g chocolate or rich ice cream with a Jarrah hot chocolate
Swap cereal and a banana for an Up & Go for breakfast
Swap 25 lollies from the jar for a carrot or red capsicum