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5 Steps to Lose Weight without Spending Money


Updated February 15, 2014

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Step 2: Learn to Read Nutrition Labels
food label

An example of a nutrition label.

Image: FDA.gov
The next step to lose weight without spending money is to educate yourself on how to read nutrition labels. Nutrition labels appear on packaged foods under the heading of "Nutrition Facts" in a rectangular box. These labels include information on the amount per serving of fat and calories, as well as saturated fat, cholesterol, dietary fiber, and other important nutritional information. If you cannot locate a nutrition label on the packaging of a certain food, try searching online.

One of the key areas of a nutrition label is where "Serving Size" and "Servings Per Container" are listed. If you decide to start tracking your daily calorie intake, you will look at this information in conjunction with the number of calories. Only with the serving size can you accurately assess the number of calories you consume when you eat a food or drink a beverage.

Here is an example: The label on your bag of chips says they provide 160 calories per serving. Unless you take note of the fact that 14 chips constitutes a serving, you might assume the amount of chips you can fit into a bowl is a serving. That's probably a lot more than 14 chips, and therefore a lot more than 160 calories.

How to Understand Nutrition Labels

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