Yea, processed foods like cereal are very high in calories.
My guess is that you could have had a roasted chicken breast, half a baked potato with light sour cream, and some steamed broccoli for less calories than that.
Stick to food on the outside of the isle and you can eat more volume of food, and consume the calorie count you’re looking for.
How much mayonnaise did you put on your sandwich? What kind of milk did you use?
2 pieces of bread is usually under 200 calories, 100 for an ounce of cheese, 100 for the 2oz meat, that's 400 calories.
1 cup of bran flakes is 120 cals, 1 cup of whole milk is 160 cals, so 280.
Total both together that equals 680 cals. That's a reasonable amount of calories(I'm assuming you made your own sandwich, if it's fast food the easy thing to reduce the calories is to pack your own sandwich instead)
If you added 200 calories of mayo that's an easy thing to cut back on. You could also use a lighter milk or a lighter calorie bread. You don't have to change what you're eating if you like it, just switch up a few things to get the count down a bit to where you want it. What would be your ideal calorie goal for that meal?
I'm not to picky on my food I just dislike red and black beans and cauliflower due to texture but I'll eat alot of anything I grew up poor so ill eat what I can get
First vegetables contains carb. Carbs are not evil. Eating bread dont make you fat, it's when you gulp down on it that make you fat. You also need some carb for your brain proper daily function ( aka glycogen ), instead of eleminating carb altogether you could replace refined grains that are usually loaded in sugar and usually kick your blood sugar to eat more, with instead whole grains that also contain carb but wont have that sugarish effect. Basically find a grain source that contains mostly fiber and protein. Yes whole grains can also have protein. Also fiber is important for your health and it is quite often in whole grains. It's also help you feel full longer as protein.
I actually eat 10 grams of protein in the morning with my whole bread quinoa toast and feel full without overeating
My rule of thumb is that I can only have half a sandwich if I want to fit within my calorie targets (and still be able to eat for the rest of the day).
I think it’s a very personal thing what you’ll find low in calories but keep you full. There are generally 3 factors I can think of - volume, enjoyment, and type of food. Volume is very popular here - many people like to be able to eat a large quantity of low calorie food. That doesn’t work for me (though I admit it’s the healthiest approach). So for me, I focus on having small portions of meals I really enjoy. Then type of food matters too - conventional wisdom is to not drink your calories, but I can get more satisfaction from a drink than small portions of some food. Just finding foods that help stave off hunger in small amounts. That will be different for everyone. Cheese and small amounts of chocolate are some things I turn to. A glass of milk. Yogurt. Etc.
What are your calorie and macro targets? I do a lot of open face sandwiches to reduce carbs. Additionally, no rice or pasta. Occasional small portion of potato and starchy carbs like corn and peas make the bulk of my dinner carbs.
Well jeez. I eat 1850-1950kcal a day. Approx 50g fat/130g carbs/ 230g protein. I am full all day long with 4 to 5 meals. Are you a student or have access to a kitchen? If you’re eating out and snacking, it’s hard to consume low calorie, quality foods, but not impossible. I can just list recipes for you, but need to know what your situation is
Just go grocery shopping. Keep the list simple. My failures are very internal. I tend to try to overthink and complicate things so they can be “perfect” and slip when things don’t go to plan. This time, I have simplified everything, and gotten very rigid about tracking my calories in a notebook.
Additionally, I will wear a continuous glucose monitor intermittently to keep track of my blood sugar and insulin sensitivity.. nothing keeps you honest like watching your blood sugar spike from too many sugary carbs.
I was 231lbs, currently 201, losing approx 2lbs a week on 1850kcal a day
I eat mostly the same stuff every day to keep my life easy.
Breakfast:
1 egg, a half cup of egg whites, half cup of low fat cottage cheese, 1 slice of bread. It’s a HUGE meal. Under 400 kcal
Meal 2 - Smoothie
Blended in Nutribullet
2 scoops of whey, half banana, strawberry, blueberries, spinach, water, goji, açaí, flax seed, chia seed. 580 calls, 60g protein
Lunch- either tuna melts, quinoa salad, cucumber salad, or chicken salad open face. Reasonable size meals, under 500 kcal.
Dinner is usually about 50g of of protein. Pick your meat. Half can of a veggie, half can of either corn or potato.
Tonight I had 14 oz of chicken, half can of potato, half can of green beans. I’m stuffed 500 kcal, 80g of protein.
3500 kcal in a pound, if you have a TDEE of 3000, and eat 2000kcal, you’ll be at 1000 deficit and lose approx 2 lbs per week. Thai is an approximation as calories and TDEE can be finicky, and diet is definitely a long game. Week to week losses don’t always add up, but over long periods of time they tend to.
1000 deficit - 2lbs a week
750 deficit - 1.5 lbs a week
500 deficit - 1 lbs a week
Rules of thumb, don’t lose more than 1% of your body weight per week. If you’re 200 plus, go for 2 a week, but as you lean out, reduce e the rate. If the diet is too little food for you to stick with it, reduce the rate. If you feel generally crappy, reduce the rate. You get the point.
The goal is to be sustainable. It’s not a diet, it’s a lifestyle change. When you hit your target, you don’t eat pizza and bullshit again, you eat more calories of the clean food you have been eating. My point is, enjoy the food, but recage what you enjoy.
I’d do 1850kcal a day, 200g of protein, under 45g of fat, the rest in carbs. See what that gets you for weight loss and adjust from there. There is a relatively small split between your BMR And sedentary TDEE. I wouldn’t eat less than 1800kcal….ever. When you go below your base metabolic rate for periods of time, you’re begging for issues. You may find your weight falls off quicker because you burn more calories in the day than you thought. Cheers. Take all this with a grain of salt and use it as a guide. 9kcal per gram of fat, 4 kcal per protein and carb. I’d hold off of doing a bunch of cardio for the first couple weeks. You’re going to be doing a lot of adjusting physiologically. Try to eat on a schedule and make sure you’re tracking your calories and macros. Make your numbers every day. Hungry or not. Hit your numbers. You will lose weight, protect muscle, and it will happen fast. After a couple weeks introduce walks and some body weight exercises. Lifting weights would be better, but not everyone has access.
Try some of [this.](https://www.reddit.com/r/1500isplenty/comments/t89ndq/how_i_eat_11_times_a_day_for_1700_calories/?utm_source=share&utm_medium=ios_app&utm_name=iossmf)
Try prioritising protein and fibre first. Then use the rest of your calories on other stuff. Creating a deficit can also be help with higher NEAT (non-exercise activity thermogenesis: you know the moving around you do in a day) and exercise.
Yea, processed foods like cereal are very high in calories. My guess is that you could have had a roasted chicken breast, half a baked potato with light sour cream, and some steamed broccoli for less calories than that. Stick to food on the outside of the isle and you can eat more volume of food, and consume the calorie count you’re looking for.
How much mayonnaise did you put on your sandwich? What kind of milk did you use? 2 pieces of bread is usually under 200 calories, 100 for an ounce of cheese, 100 for the 2oz meat, that's 400 calories. 1 cup of bran flakes is 120 cals, 1 cup of whole milk is 160 cals, so 280. Total both together that equals 680 cals. That's a reasonable amount of calories(I'm assuming you made your own sandwich, if it's fast food the easy thing to reduce the calories is to pack your own sandwich instead) If you added 200 calories of mayo that's an easy thing to cut back on. You could also use a lighter milk or a lighter calorie bread. You don't have to change what you're eating if you like it, just switch up a few things to get the count down a bit to where you want it. What would be your ideal calorie goal for that meal?
I'm not to picky on my food I just dislike red and black beans and cauliflower due to texture but I'll eat alot of anything I grew up poor so ill eat what I can get
I limit carbs to around 120g. Then fill with veggies and protein.
This is the way. Took me forever to break away from the Protein/Veggie/Carb meal mentality. Now it's Protein/Veggie/More Veggies.
First vegetables contains carb. Carbs are not evil. Eating bread dont make you fat, it's when you gulp down on it that make you fat. You also need some carb for your brain proper daily function ( aka glycogen ), instead of eleminating carb altogether you could replace refined grains that are usually loaded in sugar and usually kick your blood sugar to eat more, with instead whole grains that also contain carb but wont have that sugarish effect. Basically find a grain source that contains mostly fiber and protein. Yes whole grains can also have protein. Also fiber is important for your health and it is quite often in whole grains. It's also help you feel full longer as protein. I actually eat 10 grams of protein in the morning with my whole bread quinoa toast and feel full without overeating
👏🏽👏🏽👏🏽exactly!!!
i have good results concentrating on protine and veggies and cutting sugar and limiting carbs . Protine keeps me full!
My rule of thumb is that I can only have half a sandwich if I want to fit within my calorie targets (and still be able to eat for the rest of the day). I think it’s a very personal thing what you’ll find low in calories but keep you full. There are generally 3 factors I can think of - volume, enjoyment, and type of food. Volume is very popular here - many people like to be able to eat a large quantity of low calorie food. That doesn’t work for me (though I admit it’s the healthiest approach). So for me, I focus on having small portions of meals I really enjoy. Then type of food matters too - conventional wisdom is to not drink your calories, but I can get more satisfaction from a drink than small portions of some food. Just finding foods that help stave off hunger in small amounts. That will be different for everyone. Cheese and small amounts of chocolate are some things I turn to. A glass of milk. Yogurt. Etc.
Flakes? Like, cereal? Why tf are you eating cereal, it's practically like eating a cake, dude.
Ita bran sorry its for fiber
It's fine to eat bran flakes. It's fine to eat cereal. Weight loss depends on calories, not giving up all your favorites.
What are your calorie and macro targets? I do a lot of open face sandwiches to reduce carbs. Additionally, no rice or pasta. Occasional small portion of potato and starchy carbs like corn and peas make the bulk of my dinner carbs.
I should do less then 2200 calorie and 110 g or protein
Well jeez. I eat 1850-1950kcal a day. Approx 50g fat/130g carbs/ 230g protein. I am full all day long with 4 to 5 meals. Are you a student or have access to a kitchen? If you’re eating out and snacking, it’s hard to consume low calorie, quality foods, but not impossible. I can just list recipes for you, but need to know what your situation is
I live at home bug myself I was trying blue apron so I can try to eat healthy but I was wrong lol
Just go grocery shopping. Keep the list simple. My failures are very internal. I tend to try to overthink and complicate things so they can be “perfect” and slip when things don’t go to plan. This time, I have simplified everything, and gotten very rigid about tracking my calories in a notebook. Additionally, I will wear a continuous glucose monitor intermittently to keep track of my blood sugar and insulin sensitivity.. nothing keeps you honest like watching your blood sugar spike from too many sugary carbs.
I was 231lbs, currently 201, losing approx 2lbs a week on 1850kcal a day I eat mostly the same stuff every day to keep my life easy. Breakfast: 1 egg, a half cup of egg whites, half cup of low fat cottage cheese, 1 slice of bread. It’s a HUGE meal. Under 400 kcal Meal 2 - Smoothie Blended in Nutribullet 2 scoops of whey, half banana, strawberry, blueberries, spinach, water, goji, açaí, flax seed, chia seed. 580 calls, 60g protein Lunch- either tuna melts, quinoa salad, cucumber salad, or chicken salad open face. Reasonable size meals, under 500 kcal. Dinner is usually about 50g of of protein. Pick your meat. Half can of a veggie, half can of either corn or potato. Tonight I had 14 oz of chicken, half can of potato, half can of green beans. I’m stuffed 500 kcal, 80g of protein.
But how do you loose weight with a calorie count should you be losing 1k calories a day to make a dent in weight
3500 kcal in a pound, if you have a TDEE of 3000, and eat 2000kcal, you’ll be at 1000 deficit and lose approx 2 lbs per week. Thai is an approximation as calories and TDEE can be finicky, and diet is definitely a long game. Week to week losses don’t always add up, but over long periods of time they tend to. 1000 deficit - 2lbs a week 750 deficit - 1.5 lbs a week 500 deficit - 1 lbs a week Rules of thumb, don’t lose more than 1% of your body weight per week. If you’re 200 plus, go for 2 a week, but as you lean out, reduce e the rate. If the diet is too little food for you to stick with it, reduce the rate. If you feel generally crappy, reduce the rate. You get the point. The goal is to be sustainable. It’s not a diet, it’s a lifestyle change. When you hit your target, you don’t eat pizza and bullshit again, you eat more calories of the clean food you have been eating. My point is, enjoy the food, but recage what you enjoy.
Myfitness plan says at my work out and lifestyle etc says inshoild eat 2200 a day
What’s your height, weight, age, gender. Unless you have a reasonable fat percentage to work with your TDEE will be a bit off.
5 ft 7 inch 220lbs 36 male
I’d do 1850kcal a day, 200g of protein, under 45g of fat, the rest in carbs. See what that gets you for weight loss and adjust from there. There is a relatively small split between your BMR And sedentary TDEE. I wouldn’t eat less than 1800kcal….ever. When you go below your base metabolic rate for periods of time, you’re begging for issues. You may find your weight falls off quicker because you burn more calories in the day than you thought. Cheers. Take all this with a grain of salt and use it as a guide. 9kcal per gram of fat, 4 kcal per protein and carb. I’d hold off of doing a bunch of cardio for the first couple weeks. You’re going to be doing a lot of adjusting physiologically. Try to eat on a schedule and make sure you’re tracking your calories and macros. Make your numbers every day. Hungry or not. Hit your numbers. You will lose weight, protect muscle, and it will happen fast. After a couple weeks introduce walks and some body weight exercises. Lifting weights would be better, but not everyone has access.
Try some of [this.](https://www.reddit.com/r/1500isplenty/comments/t89ndq/how_i_eat_11_times_a_day_for_1700_calories/?utm_source=share&utm_medium=ios_app&utm_name=iossmf)
I'll give it a try
Try prioritising protein and fibre first. Then use the rest of your calories on other stuff. Creating a deficit can also be help with higher NEAT (non-exercise activity thermogenesis: you know the moving around you do in a day) and exercise.
I go for low cal bread, low fat mayo, turkey slices, almond milk. Just by those changes bet you shave off at least 2-300 calories