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3 cookies

Freeze!  Step away from the cookie jar.  Awwwww…C’mon its just one little snack…it wont hurt right?  WRONG!!

Eating merely 300 extra calories a day for a year will pile on about 31 pounds by years end (hint: you have to eat 3500 extra calories to gain one pound).  Yikes!! One day at a time, that’s how weight gain sneaks up on you.

3 cookies

Three. Just 3 girl scout cookies is equivalent to 30 minutes on the elliptical and all that does is get you back to square one…your still not ahead in the weight loss game.

3 cookies


Client 86:  HELP me Autumn! I ate 3 girl scout cookies today.  What should I do?

Me:  “Get on your treadmill for thirty minutes and power walk or go to the gym and lift for 30 minutes.”

Client 86:  What?!  Really?  I have to work my butt off exercising for thirty minutes?!  Really, it was only 3 measly cookies.  You’re joking right, it can’t be that bad!

Me:  “Please understand, If you eat extra snacks and don’t exercise you will gain weight.  Even doing the 30 minutes you’re only really maintaining (back to square one) you didn’t create/achieve a caloric deficit.  Client 86 you cannot get ahead of the weight loss curve without sacrifice.  Honestly, you need to stop eating extra snacks AND still do the workout.”

Client 86:  Oh…okay, thank you. BTW, You’re the best.

Me: “Move it & text me when your done” 🙂 

snacks focus

Healthy Snacks under 200 calories

Snack time Advice:  Ideally a snack should be a healthy 100-200 calories and contain protein. Consider a 100 calorie pack of almonds OR 100 calorie Greek Yogurt with fresh berries OR some Sliced turkey with a handful of grapes all are good choices.


One of my favorite snacks

Portion sizes are out of control.  Snacks have morphed into full meals easily coming in at more than 300 calories. Think of your snack as a “Mini-Meal”, which means it should keep your hunger satisfied for one to two hours.

So there you have it.

Whats your favorite snack under 200 calories?

What snack keeps you satisfied the longest?



***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.