If you want to be successful in your quest to lose weight and feel better, then you better get some knowledge. Many people fail to reach their weight goal, simply because they didn't know enough about the subject. You can't go at this diet thing, willy-nilly. You need to get yourself informed.

For instance, for lunch you pack a tuna sandwich with whole wheat bread for lunch, everyday you go to work. Not bad, right?  Actually it's pretty good. But wait, did you put mayonnaise in that tuna? 'Well yea, just like my mother always did.'
Let's break it down, and let me tell you what you can do differently to cut at least 750 calories from your diet every week.

Two slices of whole wheat bread are about 120 calories, a 6 oz can of tuna is 175 calories and 1 gram of fat. Add to that the tablespoon of mayo, (and many of you use two tablespoons of that sweet elixir) and it's an additional 100 calories and 10 grams of fat. Add American cheese (60 calories and 4 grams of fat).  That's a total of 455 calories for lunch in that sammy. Not bad, but we can do better.

Here's what I do, I substitute spicy mustard, or believe it or not, a dab of hot salsa, for the mayo. Mustard has zero calories and zero fat. Salsa has near zero calories and zero fat!  Before you say ewwwwe, Try it, it's yummy!

I experimented with different mixtures a few years ago to get rid of the mayo calories. (yes, you can use light mayonnaise, but it's still got 35 calories and 4 grams of fat per serving) I have also used light ranch dressing as a substitute. All work, but the zero calories and fat of mustard and salsa work best for me. I also eliminated the cheese.

Now here's the tale of the tape measure. By eliminating the mayo (90 calories) and the cheese (60 calories) from your lunch, that's a calories savings of 150 calories and 14 grams of that dreaded fat. That's a 750 calorie savings in five days of work, by eliminating one slice of cheese and substuituting mustard or salsa for the mayo.

If you were to make just these changes, that I have done myself, and given that a pound of fat logs in at 3500 calories, you would lose about 1 pound of fat, each month, by simply eliminating that one slice of cheese a day, and by substituting the mayo out of your tuna sandwich. Do you think you can do that?
Join Big Wally's Losers Club, by first logging onto Myfitnesspal.com. Search for Wallywess and friend request me. It costs nothing!  If you really want to get healthy again, and lose weight, you need to keep track of all the stuff you eat, and you will get helpful hints from others trying to do the same thing. More on that tomorrow, which just happens to be my weigh in day. Wish me luck?