The sandwich chain ‘Subway’ has marketing itself in such a way that it is a healthy alternative to fast food. For this reason the Subway calorie counter is looked upon very highly for anyone wanting to lose weight. When you order a low fast option from Subway you have a choice between seven 6 inch subs that have 350 or fewer calories and less than 6 grams of fat.

The low calorie sub options include: turkey, ham, ham and turkey, oven roasted chicken breast, veggie delight, turkey club and roast beef. Then there is the sweet onion teriyaki chicken sub that is just over the calorie count at 370 calories but has just 5 grams of fat, so still a very good choice – and my personal favorite.

One mistake that some people make is that they think all Subway subs are low calorie and that they can order anything they like from the menu. Not all of the subs are low calorie and there are some you should avoid if you are dieting such as the 6 inch tuna sub that has 530 calories and 31 grams of fat – and that is before you add any sauces or mayonnaise.

Subway also has some hot subs that should also be avoided if you are dieting. The 6 inch toasted chicken parmesan, the toasted bacon and chicken ranch and the toasted meatball marinara all come in at 500 calories. The meatball sub has 24 grams of fat.

You also need to keep in mind the size of the sub that you order. Subway has the 6 inch subs and the foot long subs and the foot long subs are double the size and double the calories of the 6 inch subs.

Something else that you should watch out for on the Subway calorie counter is the double versions of subs. For example, the double meat turkey sub has 340 calories while the regular version has just 280 calories, so by ordering the double version you are increasing your calorie intake.

With Subway subs you also get to choose the type of bread you want for your sub and this can also make a difference to the number of calories. The white bread sub has 190 calories by itself but if you choose one of the deluxe breads – honey oat and parmesan oregano – this will increase the calories by 50 – 60 calories.

When you add cheese to the sub it also increases the calories. Cheese is a standard ingredient on the subs however it is represented separately on the Subway calorie counter and will add another 40 to 50 calories on a 6 inch sub.

Mayonnaise is another big calorie addition and it can add 110 calories for a normal serving while some condiments such as mustard has barely any calories.

If you are having Subway for breakfast you also need to choose wisely. The breakfast subs range from 270 to 510 calories and you are best to stick to the egg and cheese on a deli roll or perhaps the honey mustard and ham on a deli roll. You want to stay right away from a sub such as the chipitole steak and cheese on a 6 inch roll as that is on the higher end of the calorie scale.

Subway also sell other foods including cookies, chips and sodas which all come high in calories so although these may be tempting you should avoid them. Subway does feature the Baked Lays brand of chips which has around 110 calories a serving so they aren’t too bad.

Subway is a great option for those who want a healthy alternative to fast food as long as you use the Subway calorie counter wisely.

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The Foods That Speed Up Metabolism – Lose Weight Naturally

The diet industry is a multi-million dollar industry and of course those companies that profit from this industry would like to continue making those profits. So if there was a list of foods that could actually speed up your metabolism and as a result help you to lose weight easily, the diet industry will not want you to find out about it. What if that list of foods contained the sort of foods that you love to eat – not possible, that would be going against diet rules wouldn’t it? After all, don’t all diets tell you to avoid those foods that you love the most? You should only eat low fat foods and avoid things like nuts and grains. You should stay away from healthy fruits and vegetables because they contain too much natural sugar – right?

Wrong!

If all these super fad diets were right – eat low-fat foods, eat low-carb foods, eat protein only, eat cabbage until it comes out your ears – if they were all right, then why are obesity numbers rising?

The diet experts out there don’t know all the answers or if they do know, they certainly aren’t telling you or if they do they will make you pay a hefty price for the information. People pay hundreds of dollars to find the right way to lose weight and will still usually fail, so instead of spending anymore money on the latest weight loss fad, use common sense. No matter what type of diet you are on, the bottom line is that you need to burn more calories than you eat. So common sense will tell you that if you keep your calorie intake within a healthy range and do some exercise you should lose weight. There are some other things that you can do though to make losing weight easier and maintain a healthy and nutritious diet and this includes eating foods that give your metabolism a boost which helps you burn calories faster.

Some foods high on the list of foods that speed up metabolism are tuna, salmon and sardines. These foods are great sources of Omega-3 fatty acids and heart healthy fat and they also help to lower your levels of leptin. When your leptin hormones stay in a low range it is much easier to lose weight. So eating more fish will help to lose weight faster. If you don’t like fish then you can always take some fish oil supplements instead. Olive oil is also another good source of Omega-3 and monounsaturated fats to boost metabolism.

Some other fat burning foods are the hot and spicy types, like cayenne, habanero and jalapeno peppers. These peppers contain capsaicin which is the substance that makes them hot, it is also the substance that gives your metabolism a big boost for up to three hours after you eat. To get the most benefit from these fat burning foods you can choose lower-fat, good carb spicy dishes.

Whole grains are also great for speeding up the metabolism because they have a slow digestion rate and they keep your blood sugar levels even. Cinnamon is another food that has blood sugar regulating properties and can keep your metabolism running at a high speed. Then there are the protein rich foods like eggs, nuts, lean meats and beans that give your body the much needed protein that it needs to keep it running smoothly.

Water, although a beverage and not a food, will also assist on keeping your metabolism on high speed. When you are trying to lose weight it is important to keep up the recommended daily intake of water to keep your body operating at peek performance.

Forget about all the new fad diets around, just change your diet slightly to include some of these super metabolism foods, add some exercise to your routine and drink lots of water and I bet you will start to notice a difference in your weight very quickly.

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You may be wondering how you are going to lose your belly fat. One of the surest ways to have a smaller belly is to diet and exercise. That’s right good old fashion hard work. And consistency is the key.

Think about it, if you want to direct your daily life and your life in the future, you must take control of your consistent actions. It’s what we do consistently that shapes our lives. Have you ever heard that saying “Daily decisions determine destiny”? It’s so true.

Have you dieted more times than you care to count? Or spent a fortune on exercise equipment, only to let it collect dust. If so, you are not alone. Familiar with yo-yo dieting or are you convinced there is a quick fix? No, unfortunately not.

Making daily healthy lifestyle changes is key. It is better to lose weight slowly. Or start exercise regimens you can build upon rather than putting yourself through major deprivation that you know you want be able to sustain for a lifetime.

To lose belly fat or any fat cut back on calories and fat grams. Calorie intake needs to be less than calories burned. It is very easy to over eat. Most people are unaware of what a true serving size is. Be sure to look at the nutritional labels. And keep a food diary.

One way to cut back on calories is to cut out sodas. Can’t live without soda? Try to switch to diet soda at least. But plain fact is your body needs water. Drink at least 64 oz of water a day. Your body needs this for hydration and to flush out toxins.

Not a morning person? Find it hard to make yourself eat breakfast? A cup of coffee will do? It is a fact that those who start their day with a low fat high protein breakfast, their metabolism burns faster. That’s what you want, a faster metabolism.

Help your body work for you. Give it the right fuel it needs. And that is low fat, high protein foods. Your body will thank you. It is true that high protein foods create more of a sense of satiety than other foods.

Let’s not forget the exercise. Are you really out of shape at this point? Not quite sure how you are going to be able to start an exercise regimen, much less stick to it? Well, you got to start somewhere. Get moving, even if it is 10 minutes here or there. It is a start.

Walking is always a safe way to get started. Going to buy groceries? Park at the end of the lot instead of circling around and around trying to find a spot close to the front. Those extra steps are a starter. Use the stairs instead of the elevator. Climbing stairs is an excellent cardio workout.

Once you get a good cardio workout established. Try adding some weight lifting to your regimen. This will help you tighten up. Whereas the cardio will help raise your metabolism and burn fat.

This whole process is a journey, its a long winding road that can go all the way to the top. That way when you look down at where you came from; you can sit back and smile

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Looking in the mirror will not make the person lose the extra weight. It involves two things to turn that into a reality and that is namely diet and exercise.

Dieting doesnt always mean giving on some of those favorite meals but simply cutting down on some and getting the much needed energy for the body from something else. A good example is the Atkins diet. This type of program focuses on taking in less carbohydrates and more of proteins.

There are more than five diet programs that focus on less carbs. The reason is because one carbohydrate focuses on four water molecules. People that are able to stick to the plan are capable of losing more than 10 pounds in less than a months time.

Why cant the person just give up eating foods that contain carbohydrates? This is because people need this source of energy for brain activity and muscle function.

A good way to maintain a good amount in the system is to eat food such as whole wheat or gain and staying away from products such as pasta, bread or rice that are color white. Brown bread or red rice can be consumed.

The best way to maintain this is by making sure that carbohydrate intake should not exceed 65% in the food being eaten.

Fat is also something that the individual has to watch out for since this also contributes to weight gain. One way to maintain it will be to make sure that the person only consumes 30% calorie intake from these products. A few examples of these are non-fat milk, nuts, vegetables, fruits and other fat free products available in the grocery store.

Eating less will reduce the calories. Now, in order to burn the existing ones causing flabs to appear in the body, the person has to exercise. Cardiovascular exercises such as swimming, running, aerobics and cycling are some of the best ways to lose weight. This is because the individual will use muscle glycogen and fatty acids as an energy source through out the entire exercise.

The American Council for Sports Medicine believe that a cardiovascular workout should last for a minimum of 20 minutes and done at least three times a week. In order to lose weight, the individual should at least do it for half an hour for five days weekly.

It takes hard work and discipline to lose the excess weight and it is never too late to get up from bed and do whatever it takes.

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