One expert has revealed how you can reduce thousands of calories from your diet while still eating the food you like.
Graeme Tomlinson, also known as Fitness Chef, showed how making just small tweaks a week can lead to huge 5,000 calorie losses.
How many calories a person eats depends on the size and purpose, very individual.
The NHS says women typically eat about 2,000 calories a day (14,000 a week) and men 2,500 (17,500) a day.
To lose weight, the NHS recommends reducing 600 calories per day (4,200 per week) to lose 1lb to 2lb safe a week.
This can be a daunting task for those trying to lose weight, especially with habits that are likely to last a lifetime.
Experts say that cutting down on nutritious foods and food groups can also be frustrating and lead to more weight gain in the long run.
In a post. Called “how to lose fat without going on a stupid diet”, Graeme used the example of “Ashley Next Door” – which has failed for many years.
The best-selling author with one million Instagram followers said that all it takes is to learn to enjoy your favorite foods while running a calorie deficit.
“Failure is due to the fact that excessive abstinence often fails to meet the basic, irreplaceable scientific requirement needed to eliminate fat – the calorie deficit,” he said.
Ashley is more likely to have a long-term commitment to fat loss if the enjoyment stays with the calorie deficit.
“He knew now that drastic changes were painful before and small changes would be more lasting.”
“So it made sense for Ashley to research the low-calorie foods she already liked.
“Now she has made small changes, but the resulting calorie reduction will be very beneficial for losing fat. And enjoying nutrition will make it easier to achieve long-term goals.
“Ashley had already taken a diet. It took a few small changes to enjoy the meal and lose fat.
Here are some examples of how you can make these changes and lose 1lb to 2lb per week:
Breakfast: slash 793 kcal.
Graeme showed how much calorie toast is with your favorite spread every morning if you just look at how much spread you use.
1,710 calories each week with six slices, nutella (40 grams), peanut butter (40 grams), jam (30 grams), avocado (175 grams), cream cheese (50 grams) and butter (15 grams) Will come
But cut those portions, for example 15 grams of nutella and 50 grams of avocado (a quarter of an avocado), then you lose about 800 800 calories from breakfast alone.
Weekly coffee: Slash 1,174 kcal.
If you pick up a large mocha on the way to work every day, it will reach about 2,218 calories.
But you can save more than half the calories (-1,174) a week with just two large mousses, two large cappuccinos and two large Americans.
It saves a lot of milk and flavor from syrup and sugar. But you can still enjoy your favorite coffee at least twice a week.
Carbs: Slash 644 kcal.
If you are trying to lose weight, part control is something you have to get used to if you still want to eat your favorite food.
Graeme showed how calories from blind serving can be used with examples of dried pasta (125 grams), rice (100 grams), and noodles (100 grams).
This is equivalent to 1,521 calories once cooked.
But using the recommended serving size, (75 grams of pasta, 60 grams of rice, 50 grams of noodles and 60 grams of oats) will save you 644 calories during the week.
Meat: Slash 1,058 kcal.
If you are a meat eater, you probably won’t see the following changes.
Instead of having 200 grams of 20% fat meat (504 calories), take 200 grams of 5% fat beef (248 calories).
This is pork, which can save you 278 calories.
Replace 200 grams of salmon (418 calories) with 200 grams of cod (142 calories), and chicken thighs with skin (460 calories) for skinless chicken breasts (212 calories).
Choosing lean meat removes 1,058 calories from your week without having to change your diet.
Fat: Slash 695 kcal.
When you run your weekly store, some of the food adaptations are just a little more focused on the food labels.
Graeme showed how two portions of whole-fat Greek yogurt (400 grams), cheese (100 grams) and chocolate ice cream (250 ml) add about 1,367 calories per week.
But finding a reduced fat version can save you 695 calories a week, without having to cut back on food.
Almost every supermarket will have 0% fat Greek yogurt, 50% fat cheese and low calorie chocolate ice cream – yes, it does!
Drinks: Slash 729 kcal.
One of the biggest changes you can make is to switch from full-fat sugar options to the sugar-free diet version.
If you like to drink orange juice like Coca Cola, Fanta and other sweet drinks, it can save you 729 calories a week.
Takeaway: See what you eat the next day.
Graeme understands this – you don’t want to give up your favorite takeaway.
He doesn’t try to suggest that you don’t have a 1,298-calorie pizza.
But instead of hanging on to it, he says, “Go ahead and adjust your calories tomorrow.” Enjoy it while it’s there, but get back on the wagon tomorrow, instead of feeling guilty and derailing your efforts for a meal.