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.

This routine does require a stability ball that costs around $30 and you can get one from your local sporting store.  These balls come in various sizes between 18 and 26 inch and you will need to choose the right size for your height.  Studies have shown that people who work out with a stability ball build twice the muscle fibers as those who do regular crunches without a ball.  Using a stability ball for your exercises will definitely help you to lose that excess belly fat much faster.

When you purchase a stability ball it will come with an instruction manual that will outline various exercises that you can do with the ball.  The exercise instructions usually come with diagrams to illustrate how to do each exercise.  In this article I will outline a couple of exercises that are great to do with the ball to help lose that fat around the stomach area.

The first exercise is called the Ball Curl.  Sit on the stability ball with your hands behind your head. Next you want to roll your body down until your bottom is just off the ball and your lower back and middle are on the ball.

The next exercise is called the Pike and is a bit more complicated.  Lie on the top of the ball with your legs together and the ball should be under your thighs.  Keep your legs straight and then contract your abs and lift your hips up toward the ceiling, rolling the ball to the shins.  Hold this for one second and then lower.

The ball is important in the plan to lose fat around the stomach but it isn’t the only tool that you need.  If you really want to lose fat fast then you also want to do some cardio workouts at least three times a week.  With a cardio workout you should warm up for three minutes, follow this with three minutes of regular paced exercise and then two minutes of high paced exercise.  Repeat the three minutes regular and two minutes high exercises for a total of 45 minutes finishing with two minutes cooling down exercises.  Cardio workouts might include running, brisk walking, cycling or a cardio machine.

Lastly, you need to reduce your intake of calories.  You can exercise all you want but if you continue to eat too many calories then you’re not likely to lose any weight.  You need to eat 500 fewer calories than you would to maintain your weight.  So if the required calories to maintain your weight are 2700 then you should only eat 2200 to lose weight.  The required amount of calories to maintain your weight will depend on your sex, height and age.

If you follow this program for two weeks you will see a remarkable difference in your stomach fat.  You should lose at least an inch from your weight and lose around five pounds.

This really is the quickest way to lose belly fat!

Here are three great lose belly fat exercises for beginners to get you started.

1. Sit on the stability ball and put your hands on the ball for balance.  You can also place your hands behind your head which is a better strength exercise but is a little more difficult.  Begin to roll your hips slowly in a circle toward the right.  Start off making small circles and as you become more comfortable and confident with the exercise you can make larger circles.  Do 10 to 20 circles and then repeat the exercise making circles to the left.  This exercise works the muscles of the stomach making it a great exercise to help lose belly fat.

2. This exercise is called the Seated March.  Sit on the ball with your back straight and your stomach pulled in.  Lift first your right foot and then the left foot in a slow march.  As you become more comfortable with this exercise try lifting your knees higher and march faster.  When you become really confident with the exercise you can add a bounce on the ball in time with your marching.  Continue with the seated march exercise for around 2 minutes.

3. This last exercise is called the Seated Balance.  Once again sit on the ball with your back straight and your tummy pulled in.  If you are a beginner then place your hands on the ball for balance, if you are confident enough you can put your hands behind your head.  Lift your right foot off the floor and hold it in the air for about 5 seconds.  Lower your foot and then lift the left foot and hold it in the air for 5 seconds.  Repeat these moves 5 to 10 times while making sure that you continue to have your back straight and your tummy pulled in.

These three exercises have you sitting on the stability ball.  These are great exercises if you are a beginner to using the stability ball but as you gain confidence you can introduce more exercises, some of which will have you starting from the floor, your knees or even lying on top of the ball.

Stability balls usually come with a manual that will include a number of different exercises with illustrations so you can see exactly how to do them and what benefit you will gain from them.

There are different size balls available and you should choose the size based on your height.  If you are less than 5’1 then you should get an 18 inch ball.  If you are between 5’1 and 5’8 you should get a 22 inch ball.  If you are over 5’8 then you will need a 26 inch ball.

Stability balls really are a great way to lose belly fat and you will soon feel good with your new flat tummy.

Unfortunately when you put on weight the belly is usually the first place to get fat and unfortunately it is usually the last place that you will lose fat.  That is why there are many people that are reasonably fit but still have a bit of a tummy bulge.  Even gym junkies who workout regularly and watch their diet closely may still be unhappy with their stomach.  If you are wondering how to lose your belly fat then you need to know that you do have to be in reasonably good shape all over before you can get rid of that flab around the tummy.

If you are extremely overweight then your belly fat should not be your first concern.  First you should focus on losing weight in general and getting down to a healthy weight range.  You should begin eating a healthy diet and also introduce some exercise into your daily routine.

If you are in a healthy weight range but still carry some extra fat around your middle then you can start worrying about how to lose belly fat.  When you are a healthy weight you will have a much better chance of tackling the belly fat problem.

Most people think that the best way to get rid of belly fat is to do sit ups or crunches and if your so called belly fat is actually just untoned muscle rather than fat then these exercises can be very effective.

If it is belly fat that you need to get rid of then you might need to try something more effective such as using a stability ball.  Stability balls cost around $30 from sports stores and really are a great investment.  Studies have shown that people who use a stability ball have twice the muscle fiber than people who do regular sit ups and crunches without a ball.

Other effective exercises for getting rid of belly fat are exercises that involve bringing your legs up to level with or above your waist.  Kickboxing is a great way to exercise like this and get a flatter stomach.  Kickboxing will give you a great cardio workout as well as giving you the left lifting exercises that help tone stomach muscles.

Dancing is another form of exercise that can benefit the stomach.  There are many different types of dancing and they are all great for exercising and losing weight and toning the body.  One very effective dance is belly dancing which specifically targets the muscles in the stomach.  You can join a belly dancing class or even grab a DVD and do it from home.  Zumba is another type of dance exercise that is becoming very popular and gives a great cardio workout.  You can also do Zumba from home with a DVD or join a class.

Cardio workouts are great for burning fat but don’t rely solely on this type of exercise.  It is best to combine cardio exercise with some strength training exercise to build your muscle mass.  Muscle burns fat so the more muscle that you have the faster your will burn off fat.

The most important point to remember when you are trying to find out how to lose your belly fat is that if you are overweight all over there is no point focusing only on your stomach.  You need to tone your body all over and lose weight all over and then if you still have some excess tummy fat you can then deal with it.

When you are a good weight for your height and age you can then target the problem area with exercises specifically designed to tone the muscles in the stomach and burn off fat.

Ultimate Flat Abs Diet Plan Step #1 – Load up on fiber. Your daily goal for dietary fiber should be at least 25 grams. Fiber helps you feel more full so you end up eating less. It also helps digestion, allowing fat to move through your system faster. Good sources of fiber include fruits and vegetables, whole grains, and beans.

Ultimate Flat Abs Diet Plan Step #2 – Go for high-quality carbohydrates. Not all carbs are created equal. Simple carbohydrates are digested too quickly and cause spikes in blood sugar levels. Sugar, refined flour, white bread and white rice are common examples of simple carbs. Complex carbohydrates, on the other hand, are much better for you. These are found in whole grains, fruits and vegetables. You should still try to limit your carbs to no more than 65% of your total caloric intake.

Ultimate Flat Abs Diet Plan Step #3 – Drink plenty of water. The idea that drinking 8 glasses of water per day will help you lose weight is mostly a myth. However, it’s still a good idea to stay well hydrated. Your cells thrive on having enough water, and this includes muscle cells.

Ultimate Flat Abs Diet Plan Step #4 – Decrease sodium intake. While having plenty of water in your system is a good thing, water retention is not. Having too much sodium will cause you to feel puffy or bloated. Also, having too much can be a risk factor for developing high blood pressure. The current U.S. dietary guidelines recommend an upper limit of 2400 milligrams of sodium per day, but you can normally go much lower than that without risking your health.

Ultimate Flat Abs Diet Plan Step #5 – Don’t eat too late in the day. You need to give your body enough time to digest its food. Therefore, the sooner before bed you eat, the better. If at all possible, try not to eat anything 3 hours prior to retiring for the evening. If you must have something, then go for a light snack of 100 calories or less and perhaps a cup of tea.

Ultimate Flat Abs Diet Plan Step #6 – Reduce stress. That’s right! Stress releases a hormone known as cortisol. The problem with cortisol is that it sends a signal to the brain to store fat (as a sort of survival mechanism). And guess where the brain tells the body to store that fat after receiving its signal? If you said around your abs, then you’re correct.

There you go, six tips to six pack abs. Of course you still need to do your ab exercises, but these tips will give you the edge in your efforts to look your best.

The basic formula for calories is that 3,500 calories equals one pound of body weight. In other words, if you take in that many calories, you will gain a pound; if you burn off that many calories you will lose a pound. There are some slight variations based on the foods you eat and what activities you do, but this simple formula is good to know.

Now, looking at the math, we can see that 3,500 divided by the 7 days in a week works out to 500 calories per day. Therefore, if you can get rid of an extra 500 calories each day, you will lose a pound. You can do this through any combination of taking in fewer or burning more calories. For example, if you would take in 300 fewer calories and burn 200 more calories, then that would add up to 500, or a loss of one pound per week.

Eating healthy so you can lose weight means eating the right kinds of foods and choosing foods that are lower in calories. If you are exercising as part of your effort to lose weight, then you will actually be able to eat a bit more so you can fuel your body for its workout. However, don’t use exercise as an excuse to eat whatever you want. You still need to watch what you eat if you want to get rid of those extra pounds. But burning more calories through exercise will allow you to eat more than if you were sedentary.

Exercise and healthy eating to lose weight go hand-in-hand in another way. How? Well, exercise has been shown to increase metabolism. First, it will increase it while you are working out, and for a short while after you’re done. Second, muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn, even when you are at rest. Having your metabolism boosted means you will be burning the calories you eat at a faster pace. If you have any high-calorie items on your diet menu, then eating them close to your workout will help your body burn it off more quickly.

Not all exercise is created equal when it comes to losing weight though. Resistance exercises, such as weight lifting, are better at building metabolism boosting muscle tissue. The reason is that muscle needs to constantly receive fuel, even when you are resting, but fatty tissue does not. So, as you can see, exercise and healthy eating to lose weight is about attacking the problem from two angles, and making the right choices.

But in order to get the most out of your pictures it’s important to note that there are some steps you should take first so they are clear and highlight the muscle tone you have achieved.

Here is a list of some things to keep in mind before you start snapping those pictures:

1. To highlight the muscles, and their tone, remove all body hair.  You can shave or wax, but if you have too much hair you won’t be able to see muscle tone in a picture.

2. Take your pictures before you eat.  That way you don’t make yourself look bigger because your stomach is full.

3.  Rubbing your skin with oil prior to the picture will highlight your muscles.

4. Doing a little exercise before you snap the picture will get your blood pumping into your muscles which will highlight them and make them ‘bulge’.

5.  Suck it in.  Stand up straight and suck in your stomach.  Also make sure to tense your muscles.  And  don’t forget to smile…this isn’t as easy as it looks, is it?

6. Have your lighting from the top, that will add shadows to your muscles and provide contrast.

7. Stay away from using a flash.  Keep the light constant.

8. Take some time to practice to get the effect you are looking for.

9. Always try to take the picture at the same time of the day and make sure you are wearing the exact same thing, preferably a bathing suit that shows a lot of your body.

There you have it, some simple tips to make your exercise pictures something you can be proud of.  Good pictures can really help you in your weight loss efforts.  Go for it.

1. Better mood.  We’ve all heard of ‘the runners high’ this is achieved after a runner, or anyone doing physical activity, reaches a certain level in their workout and their body releases chemicals that make them feel good.

That only works for a short time during the activity, but we can continue to have a good, more stable, mood permanently.  While no one seems to understand what causes this many speculate that the good mood is simply brought on by the knowledge that you are taking good care of your body and you are looking better and getting healthy.

2. Exercise is a proven stress reducer.  People who work out on a regular basis are generally less likely to let little unexpected problems get to them. They are usually more ‘even keeled’ no matter what their day throws at them.

This too could be  a side effect of the chemicals released by your brain during exercise.  Or it could just be a side effect of the knowledge you are taking control of certain aspects of your life so you are more confident in other areas of your life.

3.  Higher self esteem.  Knowing that you are taking care of yourself, having the confidence and commitment to work out on a regular basis, and of course the improvements in the way you look, all add up to increased self esteem.

It’s tough to feel bad about yourself, or anything else, when you know you are one of those people who workout.  There is a certain positive feeling about taking good care of yourself.

Exercise is good for you, we all know that.  But now it’s important to realize that there are also psychological effects of exercise that can not only help your body stay healthy, it can keep your mind and spirit healthy too.

Exercise bikes are one of the preferred pieces of cardio equipment both for home use and at health clubs. Picking out the best, top notch model for your home exercise needs is as easy as reading the rest of this article!

When it comes to exercise bikes you have two choices: the traditional upright bike and the recumbent bike. The traditional style is just like the bike you’d ride down the street, except it doesn’t have any wheels.

The recumbent style allows you to sit more upright without having to lean over the handle bars. Either style can provide with with a great cardio workout.

The Life Fitness Exercise Bike are rated highly by many exercise professionals. While features vary somewhat from one model to another, here are some of the most common features:

1. Many of these exercise bikes have up to twenty different resistance levels. That means that as you get in better shape you can continue to challenge yourself. This is important because you don’t want to outgrow any exercise bike you purchase. No matter how fit you get you want to make sure you can get a good workout from your exercise bike.

2. An integrated heart rate monitor. This very important piece of equipment will help you stay within your target heart range. If you are under the target range you are not working hard enough to get an effective workout. If you are over your heart range you are working too hard. That won’t get you better results but it could get you in to trouble.

3. Pre-programmed workouts. This will allow you to choose different workouts so your routine doesn’t get boring and so your body is constantly challenged.

4. All of these bikes are solidly built and can support up to 400lbs.

5. A top notch warranty.

So, if you’re thinking about buying a Life Fitness Exercise Bike just know that you are making a wise decision. These are top quality pieces of exercise equipment than can last virtually a lifetime.

So how does it work? The manufactures have developed a number of games based on popular weight loss exercises such as Yoga, Aerobics, running and push ups. The board monitors your movement and the inbuilt coaching and exercise programs help you to set up specific exercises to target your particular problem area.  So if you want to tone up you can do push ups whereas if you want to increase your fitness level, running may be a better alternative.

But you will not achieve Wii fit weight loss success by leaving the product in its box. There is no easy way to lose weight regardless of how it may look on a television ad. You need perseverance and commitment. That means actually using the Nintendo console and not just keeping it as another ornament.

There is a danger that the Wii may actually cause your weight to increase as it is effectively a video game. There is no way that any game played on a television screen will replace old fashioned exercise that takes place outside in the fresh air. You will lose more pounds and increase your fitness levels much faster if you decide to walk at least 10,000 steps per day.

You should aim to undertake a minimum of 20 minutes of exercise every day. Activities such as swimming, aerobics classes, Pilates, running, hill walking, and roller blading are all great for getting those muscles working and burning fat.

Do not be tempted to go on a crash diet in order to lose pounds.  Crash diets do not work in the long term and may in fact cause you to pile on the pounds.  You also run the risk of not getting all the nutrients you need which may cause health problems later in life.  Skeletal celebrities and models will probably find they suffer from brittle bone disease when they hit their fifties and sixties.

In your quest to lose weight, never forget that the pictures of the celebrities you see are not real world examples.  In addition to being airbrushed, these celebs have diet gurus, fitness coaches and personal trainers at their manicured finger tips.  They would look a lot different if you saw them first thing in the morning without the makeup and glitzy clothes.

Eating is one of life’s great pleasures and you should never deprive yourself. That is not a license to eat a whole chocolate cake in one sitting.  All I am suggesting is that you eat all types of foods in moderation.  Aim to eat more fruit and vegetables and less of the stuff we know that causes the weight problems.

Having a healthy attitude to your lifestyle and diet will work much better than any Wii Fit weight loss program.