Lose More Weight by Estimating Subway Calories

How many calories in that sandwich? If you're eating at Subway®, calories can be easier to count because they provide that information. It would indeed be a perfect world if everybody didn't have to count calories and worry about putting on extra weight. But we all know that is certainly not the case in this world. I know, some folks eat like they aren't worried about gaining weight. If you're serious about your health, then you probably are not one of those careless eaters. You care about your health, and you want to lose weight or maintain your trim figure.

Healthier Foods, Rising Obesity Rate?

Estimating the calories in your food is a basic skill for those wanting to seriously lose weight. Subway restaurants have gone a long way to convince folks that eating at their sandwich shops can help folks lose weight. They freely provide any helpful nutritional information on all of their foods. And it's true, many folks have lost weight eating those sub sandwiches. Eating their subs has allowed many folks to get a new lease on life, and finally lose some weight. At the same time, even though more fast-food restaurants are offering healthy choices, the obesity rate continues to rise.

Calorie Consumption Bias: the Problem is in the Sides

It's easy to find out how many calories are in a basic Subway sandwich because the info is printed on every napkin. The problem is that it's easy to add a lot of sides or extras to the basically low-fat sandwich. These extras like mayonnaise and cheese really add a lot of extra fat calories to the sandwich. It's called calorie consumption bias. Simply put, that means that some folks think they are eating healthier when they are actually eating more calories. Some people actually think that eating at Subway is better than eating at McDonald's® because it's advertised as a healthy alternative to fast-food.

Knowing the Amount of Calories in Your Food is Important

Here's how it happens. You walk into a Subway restaurant with the best intentions of ordering a healthy, lean turkey/veggie combo sandwich with oil and vinegar. A good, healthy, low-fat choice with a minimal amount of calories in it. The sandwich guy asks if you want mayo, and you say yes. After all, it's just a bit of mayo, and it tastes so much better, right? Then, as you move down the line, you add some of that delicious looking cheddar. They ask if you want chips, you say yes. Just as they're wrapping up your formerly healthy sandwich, the guy asks if you want a cookie. Your lunch at Subway, calories limited to just a few when you came in, now contains more calories than a typical fast-food lunch at a taco or burger joint. When your friends ask where you had lunch, you proudly tell them Subway, and feel good about it.

It's time to tame the Subway calories parade and start learning to really pay attention to just how many calories you're really adding. Subway has a great program going, but you've still got to watch what you're eating. Chicken calories are good, salad calories are good-as long as you don't add a bunch of fattening sides. Knowing how many calories are in the food you're eating is a basic, foundational skill for losing weight and keeping it off. So, lose even more weight by learning to estimate those Subway calories.

PDFCast.org; "The Biasing Health Halos of Fast Food Restaurant Claims"

CornellUniversity.edu; "Healthy Foods can Bias Calorie Estimation and Cause Higher Side Dish Consumption"

MayoClinic.com; "Calorie Calculator"