Breakfast (300-400 calories): Greek yogurt with berries and a sprinkle of granola, oatmeal with sliced banana and nut butter, whole-wheat toast with scrambled eggs and spinach.
Lunch (400-500 calories): Tuna or chicken salad sandwich on whole-wheat bread with lettuce and tomato, lentil soup with a side salad and whole-wheat crackers, leftovers from dinner (controlled portion size).
Dinner (500-600 calories): Baked salmon with roasted vegetables and brown rice, chicken stir-fry with mixed vegetables and brown rice, vegetarian chili with a side salad and a dollop of Greek yogurt
i was at a sleepover and ate unhealthy but not too much, im about to go to sleep and i’m 60kg/132lbs. I only have 1 exam left till im done with everything, which means i have 11 days to lose 2kg/4.5lbs (so cardio everyday). lets see if i do it omg I HAVE TO.
Focus on Whole Foods: Build your meals around fruits, vegetables, whole grains, and lean protein sources. These are packed with nutrients and fiber, keeping you feeling satisfied and reducing calorie intake naturally.
Mindful Eating: Pay attention to hunger and fullness cues. Eat slowly and savor your food. Avoid distractions like screens while eating.
Portion Control: Use smaller plates and bowls to avoid overeating. Be mindful of serving sizes.
Stay Hydrated: Drink plenty of water throughout the day. Water curbs hunger, keeps you feeling full, and supports overall health.
Limit Processed Foods: These are often high in calories, unhealthy fats, added sugars, and sodium. They lack the fiber and nutrients your body needs for weight loss and overall health.
one of my big struggles rn is not binging when i get h!gh. like when im alone in my room with no food i lowkey lose my apetite but when im with my friends with hella good food around i just like forget ab my goals and like go into a binge blackout mode. hopefully this helps someone else struggling with this!