For most people weight loss comes down to a simple formula. You must consistently create a deficit of about 300-500 calories a day. Basically, you have to burn 300-500 more calories than you consume from food and beverages. Here’s how:
Food Log. To establish a caloric deficit you must know how many calories you're actually eating.
Prioritize Water. Limit liquid calories from juice, sports drinks, soda and added sugars from hot beverages like coffee and tea.
Limit/Avoid simple, high sugar, high calorie carbs like baked goods, cookies, cakes, muffins, pastries etc. Get your sweet tooth fix from fruits.
Be wary of “healthy” foods like granola, cereal bars, yogurt and low fat options. Many of these are packed with sugar, which is about as empty of a calorie that you can consume.
Increase your Fiber and Protein intake.
Portion Control. Eat until you're satisfied and stop. This can be tricky, one easy way is to slow down and give your brain time to figure out when you’ve had enough.
Increase your daily activity. Move, frequently. If you work in an office set a timer to get up and move. Pick an easier exercise from your program and try to do a couple reps of that exercise at least 2-3 times a day. Focus in and crush your 2 strength workouts of the week.
High Protein Food:
Whey Isolate Protein Shakes, Dotfit Whey Smooth/Natural
Plant Based Protein Shake Dotfit Plant Based
Legumes/Beans, Peas, Split Peas, Lentils, Edamame. Black Beans
Nuts and Seeds Almonds, Pistachios, Pumpkin seeds, Peanuts, Sunflower Seeds, Sesame Seeds
Dairy Eggs, Cheese (mozzarella, cottage, feta, goat, aged parmesan)
Fish Canned Tuna, Yellowfin Tuna, Wild Alaskan Salmon, Snapper, Striped Bass, Rainbow Trout, Mahi Mahi, Halibut, Wild Tilapia, Alaskan King Crab
Lean Meats Poultry, Lean Beef (Filet Mignon/Tenderloin, Flank Steak, Top Round/London Broil, New York Strip/Toploin), Pork Chops, Lamb Chops Center Cut, Venison
Meat Substitutes Seitan, Tempeh, Tofu
Fiber Rich Foods:
Oats, Bran, Barley, Whole Grains, Lentils, Quinoa,
Nuts and Seeds Hazlenuts, Sesame Seeds, Chestnuts, Pumpkin Seeds, Almonds, Pistachios, Pine Nuts, Sunflower Seeds, Chia Seeds
Vegetables Beets, Cauliflower, Sweet potato, Peas, Artichoke, Split Peas, Chickpeas
Fruits Raspberries, Avocado, Pears, Blackberries, Cherries, Apples, Passion Fruit, Papaya, Blueberries, Oranges, Blackberries, Elderberries, Cranberries
Lots of information here, lets put it altogether. Most of the food listed here is on the lower carb, calorie and sugar end of their category. This is a sort of short list for great foods that can fit nicely into your lifestyle. Click the recipe link for some quick and simple recipe ideas for breakfast, lunch, dinner and snacks.
Still confused? Keep it simple. Prioritize water and whole foods. Increase protein and fiber and limit processed food.
Tips: One easy way to track your weight loss and stay accountable is to weigh yourself every week. Control as many variables as possible (same day, time, before or after eating/morning urination, same outfit etc).
If you don’t like weighing yourself, pick a shirt, pant or dress that’s a target size. Try it on every week, is it getting tighter, more loose or the same? Find a way to track your progress, it keeps you honest and accountable.