How to Lose Weight Eating

How to Lose Weight Eating Burgers, Hot Dogs, and Other Sandwiches

One key to weight management is keeping yourself satisfied with nutritional foods. Nutritional foods keep your energy up and healthier options reduce excess calories which can lead to weight loss. This associated content article suggests easy ways to lose weight eating burgers, hot dogs, and other sandwiches by making a few simple changes.

Talk with your doctor before trying to lose weight and learn what a healthy weight is for you. Many vegetarian meat substitutes contain soy; check ingredients of products for allergens that affect you.

Lose Weight Eating Burgers

Replace a hamburger with a veggie burger. You can go without a bun or you can choose a lower calorie bun or a high fiber whole wheat bun. Add your usual toppings like ketchup and mustard with vegetables like lettuce, tomatoes, and pickles. If you add bacon, use veggie bacon. By making at least one of these changes, you’ll eat fewer calories for the same weight of food which means you can lose weight with burgers.

Compared to typical hamburgers, veggie burgers tend to be lower in fat and cholesterol. Veggie burgers can contain fewer calories with similar levels of protein. Vegetarian burgers have nutritional information written right on the box. Read “Tips for Comparing Veggie Burgers: What to Look for in a Good Veggie Burger” article here. Compare calories and nutrition with the same weight of your usual deli meat at the USDA National Nutrient Database.

Lose Weight Eating Hot dogs

Replace a meat hot dog with a veggie dog and choose a healthier bun. Add toppings like ketchup and mustard. If you add chili, use vegetarian chili. Eat fewer calories and the same weight of food and you can lose weight with veggie dogs. If you’ve tried them before but didn’t like them, read “How to Cook Veggie Dogs for Best Flavor and Texture” and try cooking them differently.

Like veggie burgers, compared to typical hotdogs, veggie dogs tend to be lower in fat and cholesterol and can contain fewer calories with similar levels of protein. Check the nutritional information included on the package and compare calories and other nutrition information to the same weight of meat hot dogs.


Lose Weight Eating other Sandwiches

Replace deli meats with vegetarian deli meats and pick a healthier bread. Add your usual toppings with lots of vegetables like lettuce, tomatoes, and pickles. If you add cheese, reduce calories by taking half the amount and adding more vegetarian deli meat or veggies.

You can also replace with a lower calorie soy cheese. Even if you switch just one kind of meat for the vegetarian version, you can take in fewer calories for the same weight of food and can lose weight with sandwiches.

Compared to typical deli meats or slices of cheese, vegetarian deli meat, like other veggie meat alternatives, tends to be lower in fat, cholesterol, and calories with similar levels of protein. Check the nutritional information and compare with the same weight of your usual deli meat and cheese slices.

The 10 Steps To Healthy Weight Loss

If you are reading this article, chances are you are trying to lose weight and get healthy. Perhaps you are already on a weight loss regimen or are thinking of starting one. Maybe you’re discouraged because you haven’t seen the progress you want to see. Below are 10 steps to help you achieve your weight loss goals.

Weigh yourself

Weigh yourself ONLY once a week – When we diet, sometimes we have a tendency to get scale-obsessed. We jump on it every few hours to see if anything has changed. This is counterproductive because we are in essence training our brains to think that our dieting isn’t accomplishing anything. Weigh yourself once a week at the same time and under the same conditions (i.e., after breakfast)

Drink Clean

Drink 64 oz or 8 oz servings of clear fluids a day – This helps flush fat and toxins out of your body. One of these servings can be caffeinated (plain coffee or tea for example)

Track Your Progress

Write it down – Keep a food journal. Most of us have no idea how much we are actually putting in our mouths until we see it in black and white.


Take a free day – You’re more likely to stick to a diet plan if you have something to look forward to. For example, you can postpone eating something you enjoy, like pizza, if you know you can eat it in a few days.

Walk More

Increase your steps – Any amount of activity helps. Park farther away from the door at the mall or take the stairs instead of the elevator at work.

Vegetables Are Important

Eat more veggies – Vegetables are very low in calories, so you can eat a lot of them. They may not be your favorite, but they can keep you feeling full while still saving most of your daily caloric allowance for something you really want to eat.

Avoid Unhealthy Food

Learn your trigger foods and avoid them – If eating a donut makes you eat a dozen donuts and cookies and ice cream, then don’t even look at a donut. Period.


Relax – Stress often makes people want to eat, so do what you can to alleviate it. Take a bath, participate in a yoga class or get a massage.

Learn How To Shop

Shop smart – Make a list of the meals and snacks you want to prepare and STICK TO IT!! If you have it all written down, you will be much less likely to grab those snack cakes in Aisle 3.

Have A Plan

Plan ahead and prepare – Write down snack ideas, and pre-cut veggies and fruits so you can grab them quickly when hunger strikes.


By making simple diet changes with healthier bread, vegetarian meat, additional vegetable toppings, or less cheese, you can reduce calorie intake from these sandwiches which can lead to weight loss, without eating less. These sandwiches can be more satisfying than consuming the same number of calories from other carbohydrate based snacks. They tend to have more fiber too. Feeling full can reduce the urge to snack on less healthy items which can mean additional weight loss.

Try replacing your usual sandwiches or unhealthy high calorie snacks with these sandwich options. If you take in fewer calories and still eat the same weight of, or more, food you can keep yourself satisfied and still lose weight. You don’t have to be anorexic or hungry to lose weight. You can lose weight with burgers, hot dogs, and other sandwiches with simple changes to reduce calories and make these filling sandwiches healthier.


  • Product labels
  • Comparing products at the USDA National Nutrient Database

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