5- What to eat to lose weight, nutrition basics, weight loss expectations, what to do when you overeat

Podcast #5 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 5
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Sitar
Link: http://www.pravsworld.com/the-seeker-of-truth/
Moral: You have everything you need right now

LESSON:
Throw away all your past diet “rules”
– No more “bad” and “good” foods in your vocabulary
– No more restricting certain foods
We can’t move forward when we are stuck looking behind us…

Common Sense moving forward, and a little science
Calories in vs Calories out
90% of our weight loss will be due to our nutritional habit changes

Figure out your “ideal weight” (your goal weight)

Follow this link to find your calorie budget: https://www.healthline.com/nutrition/how-many-calories-per-day
Directions:
– write in your female or male, age, and IDEAL weight (your goal weight)
and your height, For activity I normally write in sedentary or slightly active depending on how much activity you get.

Examples:
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 50 year old woman, 5’4″, 150 lb goal weight= 1542 calorie budget per day
A 30 year old woman, 5’4″, 150 lb goal weight= 1662 calorie budget per day
A 40 year old woman, 5’4″, 150 lb goal weight= 1600 calorie budget per day
A 40 year old woman, 5’4″, 125 lb goal weight= 1466 calorie budget per day

Expectations:
about 2 pounds per week weight loss
possibly more at first, then will slow down as you get closer to your goal weight

Reasons to NOT cut more calories than your ideal weight calorie budget
1. you will feel hungry, deprived… which usually leads to quitting
2. if you lose weight too fast, you may run into undesirable health issues, and usually will not be able to keep it off
3. your skin will have a better chance of shrinking with your body to avoid extra skin (as much as possible)
4. we are creating a habit for how much you should be eating. This would defeat the entire purpose

Think of your ideal calorie amount as your budget
spend it the way you want
You have flexibility to eat what you want when you want it
Thankfully, healthier foods are naturally lower in calories
If you KNOW you are going to be consuming more at a certain meal, move around some calories to allow for it
If you go over for the day- do NOT beat yourself up. It’s part of life and will happen. Aim again tomorrow

Tips:
Myfitnesspal is great for finding out calorie contents
You CAN have alcohol- just track the calories…Miller 64, Bud Select 55- The calories are right in the name!
Water: drink 1/2 your body weight (in pounds) in ounces per day
example: 150 pound person would need to drink 75 ounces

Download a kickstart journal page to keep track of what your eating this week:
WLmotivation.com

Tweet: Eat for your ideal body and let your body catch up.

Shop, Chop and Roll Meal Plan:

Breakfast: 2 whole wheat waffles, butter spray, and 1/4 cup lite syrup
Snack: Fiber One chocolate bar
Lunch: baked potato with lite sour cream & salsa, tomato soup, grilled cheese
Snack: “cottage cheese salad”- recipe below
Dinner: Stuffed Peppers (2)
Snack: Double Melon Pop
Calorie Content for the Day: 1443

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Question to consider until next week…

When are you MOST hungry throughout your day? Click To Tweet

Don’t miss next week when we will discuss:

tracking
calorie budget ideas
How to make a meal plan

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Show Notes Bonus Features…

Recipes:

Cottage Cheese Salad-
1/2 cup cottage cheese
1 tbsp fat free cheese
2 tbsp red pepper chopped
1 tbsp walnut pieces
1 tbsp balsamic vinegrette
some torn lettuce pieces

Stuffed Peppers-
(makes 4 stuffed peppers @ around 200 calories each)
4 bell peppers
1 lb ground turkey or lean ground beef
2 tbsp chopped onion
1 cup cooked rice (1 minute rice package is perfect)
1 teaspoon salt
15 ounce can tomato sauce
1 teaspoon canned chopped garlic (or fresh if you desire)
pinch of shredded mozzerela

1. Pre-heat oven to 350
2. Boil peppers in large pot about 2 minutes each
3. cook ground beef in large skillet
4. Add into the skillet once the meat is cooked: 1 cup of the sauce, rice, garlic, and salt
5. place peppers in square baking dish- cutting off the tops to make little bowls
6. Place meaty mix in each 4 peppers
7. cover tight with tin foil- Bake 10 minutes
8. Uncover and bake an additional 15 minutes
9. sprinkle with cheese

Double Melon Pop-
(makes 5 pops)
2 cups cubed honeydew
4 teaspoons line juice- divided
2 cups cubed cantaloupe
pop molds

1. Combine honeydew and 2 teaspoons lime juice in blender until smooth
2. Spoon 1/4 mixture into pop molds, put in sticks
3. freeze one hour
4. combine cantaloupe & remaining 2 teaspoons lime juice in blender until smooth
5. spoon over cantaloupe, cover with lids
6. freeze 2 hours
*To remove pops, place bottoms under warm water until loosened, then press firmly to release.
Do not pull out with sticks
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Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

Fiber One Chocolate Bar

Popsicle Molds

Ninja Blender

Lite Syrup

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