What To Eat When Your Trying To Lose Belly Fat – Calories in vs calories out. It really is that simple. If you consume more calories than you burn each day, your body will store those extra calories and turn them into fat.
The good news is that our bodies are designed to burn calories. A 150-pound person burns about 46 calories per hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculation, etc.), and even simple tasks like getting up and walking around the room burn calories.
What To Eat When Your Trying To Lose Belly Fat
Diet is the biggest factor in weight loss or gain. Junk food can slow down your fitness growth faster than you can imagine. No amount of exercise can replace 600 calories of pure sugar. On the other hand, eating right will do more for your weight loss goals than 6 hours in the gym.
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Sometimes it seems complicated with “experts” who tell you to prepare meals all day or give you a meal plan where each recipe has 15+ ingredients.
Meal planning can be as simple as writing down familiar favorite foods and snacks. Most of my favorite meals are easy to prepare. If you don’t like to cook, taking the time to prepare a complicated meal doesn’t mean you have to eat it more easily.
Here are some general tips I recommend for weight loss, and finally you will find…
The easy way to lose weight involves several key elements: a meal plan, a healthy diet, and a shopping list.
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Tracking what you eat can actually be an incredibly useful tool. It doesn’t have to be something you do forever – even watching for a few days can be an eye-opening experience. By keeping a food diary, you can see where most of your calories are coming from. This way you can see what’s really worth it.
If pen and paper isn’t your style, use an app. I like the Lose It app (vs. My Fitness Pal) because there’s less food, which means less mess trying to get the chicken.
How to determine the right amount of calories for you? Honestly, I found the app’s algorithms and calculations based on your height, weight and gender to be very inaccurate – because they don’t take your metabolism into account!
This is where foraging really comes in handy. I recommend tracking what you eat on average for 3-5 days (no restrictions!) and reducing this average by 100-250 calories. That way, your new calorie goal will match your metabolism and be achievable in the long run (there’s no point in sticking to a 1200 calorie a day diet, only to go back to your “normal” diet later and gain the weight back, right?)
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Note that I didn’t say “remove”, reduce! I don’t think it helps your overall goals.
What are starchy carbohydrates? Starches include grains such as bread, rice, pasta and quinoa, as well as starchy vegetables such as beans, peas, corn and potatoes.
A serving size for starch is usually 120 calories, which is equivalent to a slice of wholemeal bread, 1/2 cup of cooked rice, a cup of quinoa or beans, or a cup of starchy vegetables such as corn.
The best way to reduce the starch content is to make substitutions that look similar. A medium red potato contains about 30 grams of starch. A medium-sized sweet potato contains about 8 grams. When you make this change, you still have the attachment.
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Eat your veggie burger with lettuce wraps instead of buns. Then you’ll still have your favorite lunch with just a few tweaks to better suit your goals.
When you start tracking your calories, pay attention to how much starch you eat. Can you eat 1 or 2 servings less without feeling hungry? Can you swap something for a less starchy option and still enjoy your favorite dinner?
This is truly the best trick! Carbohydrates are primarily found in both starchy (listed above) and non-starchy vegetables, but filling up on vegetables can give you more bang for your buck (both financially and calorically).
Making these small substitutions will help you feel fuller for longer. You won’t be running back for another snack an hour after dinner.
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This is the hardest. But that might be the most important thing! Boredom and emotional eating are some of the biggest causes of weight gain.
Feeling emotional and not hungry, you need to find activities other than eating. Text a friend to say hello, take a brisk walk around the block (or even across the room), or practice calming breathing. It can be difficult, but as you develop your skills, it becomes quite easy. Talk to a therapist if that helps.
A trick that can help you learn your cues is to drink water every time you feel the urge to eat and see if the urge goes away. Then, if you’re still hungry, be sure to have a healthy snack like unsweetened Greek yogurt.
Time is truly magical! We never feel like we have enough time, but in reality we make time for the things we want to make time for. For example – if I have work but I saw a TikTok video about a super cute Amazon quilt, I will find time to shop online.
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Eating healthy and meal planning isn’t the most exciting way to spend your time, but if losing weight is important to you, you should make time for it.
Sit down and plan what you’re going to eat and write it down (or use a meal planning app)! To save time in the future, keep a list of your favorite healthy foods so you can refer to them and create your meal plan. Creating your meal plan should take 15 minutes or less.
Finally, food preparation. It shouldn’t take long, and you can take shortcuts (eg buy grilled chicken strips and pre-cut vegetables), but whatever you do, don’t skip this important step.
If you have room in your schedule to cook dinner at home, earn extra money for one or two lunches during the week. The rest counts as a full meal prep!
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To help save you some time, here’s a full day meal plan to give you a starting point. Complete with breakfast, lunch, dinner and snacks.
First, eat only when you are hungry. Listen to your body’s hunger and fullness signals – don’t force yourself to eat.
If you’re hungry, stick to protein and fats like eggs, cheese, and avocado. Here are some ideas:
And! Did you know that eating protein for breakfast can completely reduce your carb cravings for (2) days?
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What do we want for lunch? We want to be full and satisfied, but not so lethargic that we can’t get back to work!
Creating filling and energizing lunches and dinners is easy with my “formula”, also known as #thatformula:
1 can of tuna (protein) + 1 tablespoon of mayonnaise + all pretzel spices. Mix these ingredients together. Soak 2 cups of baby carrots!
Similar to breakfast, I recommend sticking to protein and fat to keep you full and energized, but limit total carbs.
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2 cups of broccoli + 1 serving of frozen shrimp. Fry with oil spray and drain excess water. Add 2 tablespoons peanut sauce and 1/8 cup roasted peanuts. Choosing a nutrient-rich breakfast, including eggs and smoothies, can help you lose weight by keeping you feeling fuller for longer.
Conversely, filling up on the right foods can curb cravings and keep you feeling full until lunch, limiting snacking and making weight loss easier.
Rich in protein and important vitamins and minerals like selenium and riboflavin, eggs are a true powerhouse of nutrition (1).
Eggs reduce appetite at breakfast to promote weight loss thanks to their high protein content.
Simple Meal Plan To Lose Weight
For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased satiety and reduced food intake the next day compared to a bagel (
Similarly, another study of 152 adults found that replacing eggs with a breakfast bagel led to 65% greater weight loss and a 34% increase in waist circumference over eight weeks (
Try cooking two or three eggs any way you like, then combine them with your favorite vegetables for a nutritious and delicious breakfast.
Summary Eggs are high in protein and have been shown to increase satiety, reduce binge eating, and promote weight loss.
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Wheat germ is part of the wheat kernel, which contains a concentrated amount of vitamins and minerals, including manganese, thiamin and selenium.
In one study, high fiber intake
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