We’ve all been there! I usually get home after eating one of those huge desserts that are easily 1500 calories and drink green tea like nobody’s business. I know that green tea helps detox your body and speeds up your metabolism, but it is no miracle worker. So this led me to do a little research as to what we can do when we consume most of your daily calories in one meal—and the answer isn’t to starve yourself for the rest of the day.
For example, if you need to eat an average of 2,000 calories/day to lose 1LB/week, you can eat 3,000 one day and 1,500 for the next 2 days so your average calorie intake during that time period is still 2,000/day. This will keep you on track towards your goal.
You see, there are 3,500 calories in 1 pound of fat, if you extend out the above example for 4-weeks in order to lose 4LBS, you need to burn 14,000 calories more than you eat for the MONTH. (4 lbs X 3,500 calories per pound =14,000 calories). Again, it doesn’t matter how you accomplish this but you certainly want to make it easier by spreading it out as evenly as possible during the month.
In summary, when it comes to strictly weight management, it’s not WHEN or WHAT you eat and do, but HOW MUCH you eat and move over any GIVEN TIMEFRAME. Your weekly mass changes (overall trend), measured by weight and/or body fat, validates whether or not you accomplished your deficit goal.
So here is a little formula for the average woman as far as calories and weight loss:
The average woman needs to eat about 2,000 calories per day to maintain her weight
1,500 calories per day to lose one pound of weight per week.
However, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.
Here is a link to a calculator which factors in gender, current weight, height and activity to give you a better understanding of how you can start losing that unwanted weight
And here is a list of foods that help you accomplish just that!
1. Whole Eggs--very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
2. Leafy-greens—Include kale, spinach, collards, swiss chards and a few others. Not only are they low in calories but also high in fiber that helps keep you feeling full.
3. Salmon—Is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
4. Cruciferous Vegetables (I know WTF is that)—broccoli, cauliflower, cabbage and brussels sprouts. Low in calories but high in fiber and nutrients.
5. Lean Beef Turkey and Chicken--Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.
6. Boiled Potatoes—are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.
7. Tuna—lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
8. Beans and Legumes—good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
9. Soups—an effective part of a weight loss diet. Their high-water content makes them very filling. However, try to avoid creamy or oily soups.
10. Cottage Cheese—which — calorie for calorie — is mostly protein with very few carbs and little fat.
11. Avocados--Despite being mostly fat, avocados also contain a lot of water and fiber, but be sure to keep your intake moderate.
12. Apple Cider Vinegar--Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.
13. Nuts--They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats and tend to suppress hunger.
14. Whole Grains--oats, brown rice and quinoa (not whole wheat bread 😒)
15. Chili Pepper--They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies. Overall spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning.
Something else I like to do when I have days where it's just hard to control my carvings (usually during that time of the month) is drinking green tea with lemon at night before going to bed, or hot water, cinnamon and just a hint of honey. Try it and let me know how that goes.