Sometimes tricking my brain is key
I posted twice and then went through a long move and haven’t been able to find time to post my meals. A few things have changed, and what I’m doing now is working awesome for me. I’ve always been a proponent of the fact that a calorie deficit can look different every day, and my deficit routine has changed in the last few months.
1. I’m opting for small plates and larger meals with sides. These just keep me full longer and trick my brain into believing I ate a big meal.
2. Per usual, I still cut everything into tiny pieces. My brain thinks that if I take longer to eat, I must have eaten a lot, which is generally not the case.
3. Tea and milk makes me feel full (for some reason) so I use it as a snack.
4. Popcorn is totally a meal. When I’m snackish, it takes a long time to eat, and a whole bag of this popcorn is about 350 calories.
5. I eat LATE. I’m hungrier at night so I push everything back quite a bit.
6. I eat cheap and I don’t go through much food in a week so very little food I eat is actually fresh, so I eat with a lot of freezer versions of food. Frozen veggies, frozen meats, all of it.
7. I don’t calorie count anymore. What I do now is so easy. I dream up a ton of meals, write them down, and eat three a day. I make sure the calorie count of each meal is under 400 calories, or if it’s more I just make a note of that. I know that before snacks every day is under 1200 calories. That leaves room for me to have a few snacks if I’m hungry without counting calories.
Here’s each meal for yall:
1 PM- Scrambled eggs and turkey sausage: I love eating cheap so I get a big bag of peppers and onions and put it in a bunch of meals throughout the week. Some of those, egg whites, shredded mozzarella, and hot sauce made a yummy and cheesy combo. I always cut things up so you already know the turkey sausage was in tiny pieces and I enjoyed them with some ketchup.
4 PM- Green Tea with Milk: I’m basically married to my shelf stable soy milk. Some of that and Jasmine Green Tea is a personal favorite.
7 PM- Gochujang Chicken Bowl: this is a favorite. I take chicken nuggets, cut them into quarters, then put them in a sauce of gochujang, soy sauce, and some garlic and onion power. A small bed of rice and some cucumber always completes my chicken dishes. The chicken nuggets make this so cheap and easy to make.
10 PM- Popcorn: a classic. Movie and popcorn is a rocking combo.
Managing a calorie deficit doesn’t have to be complicated. One effective method to feel full while consuming fewer calories is to opt for smaller plates filled with satisfying sides. This visual trick can help your brain perceive larger meals, despite smaller portion sizes. Novel ideas like cutting food into tiny pieces can also extend your eating time, convincing your mind you've had a fulfilling meal. Incorporating high-volume, low-calorie snacks, such as air-popped popcorn, can provide a satisfying crunch while keeping you on track with your calorie goals. Additionally, drinking tea or incorporating shelf-stable milk can be an excellent way to feel full without adding significant calories. Nighttime tends to be when hunger strikes, so planning for late meals can cater to your body's natural hunger rhythm. It’s also essential to be budget-conscious; utilizing frozen foods such as vegetables and meats can help maintain nutrition without breaking the bank. Lastly, instead of obsessively counting calories, consider meal prepping tasty options under a certain calorie limit. This way, you enjoy diverse meals while keeping track of your intake effortlessly. With these strategies, weight loss can become less daunting and more enjoyable.