Posted on

EATING SMARTER FOR FAT LOSS – HOW TO CUT 50-150 kcals A DAY

If you just ate 150 calories less a day you would be eating 1050kcals less a week

7700kcals = 1 kg of fat lost so in just over 7 weeks you could lose 1kg of fat (not 1kg scale weight) by making small changes that you won’t really notice. Provided that you are in a calorie deficit by making these changes, if not then you may need to increase the deficit.

 

Now I am looking at calories only not how healthy the food is – that is a blog for another time.

 

We make fat loss so complicated – all we need to do is look at what we really eat, not what we think we eat. Then look for ways you can decrease the calories by 50 each meal or a total of 150 a day.

You could pick a different deficit, but the point is I wanted to highlight how thinking smarter and making small changes may be all you need to do to lose weight over time.

I am not asking you to give up your social life just to think a bit more about the easy changes you can make that require minimal effort.

 

 

A SIDE NOTE 

 

Just by adding 20000 steps a week you could burn 1000-1300 kcals a week (depending on height, weight, sex and intensity/speed)

That’s a 30 min walk a day.

No real effort just a commitment to make the time to do it.

You could also take walks at lunch or go for a longer walk on weekends, get off the bus or train 1 stop early or take the stairs at work.

 

Every little bit adds up to help you move closer to your goal.

Just the same as over eating a little bit adds up to weight gain over time.

 

The fat loss won’t be an overnight transformation but what you will notice is that you aren’t stressed about your food, you can go out socially and just lead a normal life without being on a diet 24/7.

 

Something to think about

 

HOW YOU CAN CUT 50 KCALS FROM YOUR DIET TODAY AND A FEW CALORIE SWAPS

 

Below are just some examples of what 50 calories looks like and some ideas on how you can reduce what you eat quite easily.

 

1 slice bread granary bread = 85 kcals and 2 tsp butter (10g) = 74 kcals – so cutting your bread with butter intake down by 1 slice a day would lead to you eating 160 kcals less a day.

 

Each serving below is 50kcals, we have also added a few alternatives so you can see the difference in calories compared to similar items so you can learn how to calorie swap.

If you want to reduce calories by as little as 50 kcal a day then the below portions are what you would need to cut out. Or if you simply swap to a lower calorie food you can cut them out that way.

 

What does 50 kcal look like?

 

Ice cream

Hagen Dazs – 25mls

Oppo (Choc and Hazlenut) – 63mls

 

Yoghurts (yeovalley)

Greek – 38g

Natural – 63g

0% Fat – 100g

 

Meats

Chicken Breast – 40g

Rump Steak – 34g

Prawns – 75g

 

Milk

Full fat – 60mls

Semi Skimmed – 100mls

Skimmed – 138mls

 

Brown Rice – 50g

Oats – 14g

 

Condiments can be a very slippery slope if we don’t portion accordingly – by reducing your current portion by the amounts below you cut our 50kcal for that meal – if you’re doing this 1-2 times a day it will add up in your favour.

 

Tomato sauce – 45mls (3 tbsp roughly)

 

Salad cream

Normal – 15g

Light – 22.5g

 

Mayonnaise (Hellmans)

Full fat – 15ml (0.6 Tbsp)

Light – 19g

 

These are just a few examples of how you can cut calories by simply reducing portions or switching to a lower calorie choice.

There are more options but hopefully you get the point.

 

Don’t make fat loss complicated.

Don’t make it so difficult that you can’t succeed.

There is an easier way that will work for you, you just need to weigh up your options, make a decision and stick to it.

 

For more info on how we can help you finally succeed in your weight loss journey or about our 30 day trial, contact Lisa hello@fitnesshub21.com

 

 

Posted on

CHERRY RIPE POPCORN BARS – FAT LOSS DOESN’T HAVE TO BE BORING

healthy recipes, clean eating, fat loss

In Australia my favourite chocolate bar is a cherry ripe. They don’t sell them in the UK so have tried my best to recreate a healthier lower calorie version which worked really well.

INGREDIENTS
200g dark choc 70%
50g Rice cereal
40g Salted popcorn
30g Desiccated coconut
100g Dark choc dried cherry mix


METHOD
Line a square or rectangle cake tin or Pyrex dish with baking paper
Melt the chocolate in a heatproof bowl over a saucepan of simmering water
Bottom of bowl not touching the water
In another bowl put the rice crispies, popcorn, coconut and cherry choc mix and stir until combined
Add the melted chocolate to the mix and stir until everything is coated
Put the mix in the lines tray
Cover with cling film and put in the fridge for at least 2 hours
Turn it out onto a board and cut into 20 pieces


Calories total 2064kcals (myfitnesspal)
Carbs 200g
Sugar 122g
Fat 119g
Protein 29g


Per piece 103kcals
Carbs 20g
Sugar 6.1g
Fats 5.95g
Protein 1.45g

healthy recipes, Clean eating, fat losshealthy recipes, clean eating, fat loss

Posted on

FAT LOSS RECIPES

BEEF AND VEG MUFFIN BURGERS

Ingredients

Olive oil spray

1 medium courgette (approx 230g) grated

150g mushrooms, finely chopped

1 aubergine grated or finely chopped

2 peppers finely chopped

1 container sundried tomatoes (not in oil)

2 whole eggs, 6 whites – total 240mls

500g lean beef/lamb mince

1 tbsp parsley and oregano

2 tbsp cinnamon

Salt and pepper to taste

Fresh basil – 1 handful

 

Directions

  1. Spray muffin trays with olive oil
  2. Cook off all courgettes, mushrooms, aubergine, peppers, tomatoes until soft – then drain
  3. Preheat oven to 180°C
  4. Whisk eggs in large bowl
  5. Rub the herbs and spices into the mince then add to the egg mixture along with the veg
  6. Stir all ingredients together until mixed through
  7. Spoon mixture into muffin trays and back for 25-30mins

 

MAKES 18 QUICHES

3 QUICHES = 1 SERVE