What Should I Eat When Managing My Weight?
Here’s the simple answer: Anything you like.There are no “Doomsday” foods at all.
Here’s why: Every food has calories. If the total calories in all of the foods you have in a day are less than your Daily Calorie Requirements, you lose weight. Of course if you’ve gained weight, it can only mean 1 thing:
You’ve Been Consuming More Calories Than Your Daily Requirements
After you find out what your daily calorie requirements are, the next step is to keep track of what you’re eating. So let’s assume your numbers look like this:
Your Daily Requirements: 2,500 Calories
What you’re consuming right now: 2,700 Calories
What you’d like to consume: 2,000 Calories
And now we get to the real question:
How can I comfortably make the switch from 2,700 Calories to 2,000 Calories?
Answer: Make small but effective changes in your day to day life. Nothing drastic, nothing that forbids one type of food or keeps you hungry for long, but small changes that make the transition comfortable yet effective.
Here are 10 Ideas to do Just That:
1. Fast Foods:
If you’re having a large Double Quarter Meal everyday, simply switching to a medium coke and small fries will save you 420 Calories. Check out the guide for the fast food you frequent for more ideas:
McDonald’s | Subway | KFC | Pizza Hut | Taco Bell | Burger King | A&W | Long John Silver’s | Panera Bread | Starbucks
2. Try Sandwiches:
How about trying different sandwiches to replace constant snacking? 2 slices of regular bread equal 125 Calories - Put in your favorite ingredients and you have a delicious, stomach filling snack for less than 350 calories.
3. Reduce Calories in Your Recipes:
Is there anything you can do to reduce the calories in your recipes? Take a look at our recipe makeover series and see if any of these tips can work for you:
Recipe Makeover Series: Getting Started | General Cooking Tips | Baking Tips | Sauces, Salad Dressings & Gravies | Better Options - Quick Comparison Chart
4. Pizza:
Switch from regular crust to thin crust and you cut down 100 calories per slice! Here are some more pizza tips: Zlimmer! Food Guide: Pizza
5. Chinese Food:
For one starting with soup really fills you up. Check out more Zlimmer! tips on Chinese food: Zlimmer! Food Guide: Chinese Food
6. Cookies, Candy Bars, Ice Cream & Donuts:
Lot’s of ways to enjoy them and save calories. Here’s a quick one - switch from crème filled donut (at 300-350) to chocolate covered donut (at 200) - And you decrease more than a 100 calories.
7. Salads:
Can you think of any salads you can add to your meals?
8. Eating out & Parties:
Check out our Quick Tips on managing your weight there:
Eating Out 1 | Eating Out 2 | Eating Out 3
Parties & Weight Management 1 | Parties & Weight Management 2
9. Beverages:
What are the beverages you enjoy most? Here’s an idea that can work for most cold beverages:
1 can of Classic Coke = 150 Calories. Pour lots of ice in your glass and you cut this down to 80-90 Calories, while still enjoying your Coke.
10. Go for 5 Meals, instead of 3:
Finally, how about having 5 meals instead of 3? A little counterintuitive but having more meals actually ensures that you get a lot less hungry at lunch and dinner.
Next Step:
Research and figure out the total number of daily calories in what you’re eating right now. Without making any gigantic changes, what can you do to hit your new daily calorie target?
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One Response to “What Should I Eat When Managing My Weight?”
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it is really very interesting and more usefull to one and all.
Great idea