What I Eat In A Day 56KG - 49KG Weight Loss
Here is what I eat in a day to lose weight. I am not a nutritionist or dietitian, just sharing what works for me.
Initially when I first started, I skip breakfast and only ate 3 meals a day (brunch at 11am, tea time at 3pm and dinner at 7pm)
As you can see from the pictures, I am eating fairly healthy I would say with a balance of carbs, protein and fiber. I use myfitnesspal app to track my calories. You can google count calorie calculator to calculate your TDEE. From there make a slight calorie deficit of 300-500cal a day.
My meals consist of:
- Chicken breast / Beef / Pork
- Any type of vegetable
- Sweet Potato
- Udon noodles
- Low Fat Yogurt
- Blueberries
- Strawberries
- Kimchi
- Egg Tofu
If I have to eat outside then I have subway. My order is always chicken breast or chicken chorizo with lots of vegetable and sweet onion sauce (according to subway, this has the lowest calorie) even better if you can eat it without sauce and I opt for no cheese. I do not take the cookie and drink.
Nutrition is very important when it comes to weight loss. I know is not easy sticking to the same routine but be consistent and you will see progress. And if your progress is stagnant, is fine! Take a step back and restart again as long as you keep going 💪
Losing weight effectively combines not just calorie counting but also making nutrient-rich food choices and staying consistent with your routine. From personal experience, using apps like MyFitnessPal to monitor daily calories keeps you accountable and helps you stay within a 300-500 calorie deficit, which is a sustainable approach to fat loss. Skipping breakfast initially might work for some, but I found that incorporating balanced meals throughout the day, such as brunch, tea time, and dinner, helps maintain energy and prevents overeating later. Including a variety of proteins like chicken breast, beef, or pork alongside fiber-rich vegetables and complex carbs like sweet potato and udon noodles keeps meals satisfying and supports muscle maintenance. Low-fat yogurt and fruits such as blueberries and strawberries not only add antioxidants but also enhance digestion. When eating out, mindful choices are key. Opting for Subway's chicken breast or chorizo with lots of vegetables and low-calorie sauces, or no sauce at all, helps minimize hidden calories. Skipping cheese, cookies, and sugary drinks can significantly reduce excess calorie intake. Nutrition quality matters; it’s not just about quantity. Fermented foods like kimchi can improve gut health, which plays a role in weight management. Egg tofu is a great source of protein and low in fat. If progress plateaus, it’s normal—taking a moment to reassess and restart is important. Weight loss journeys require patience and resilience. Staying hydrated, getting adequate sleep, and incorporating physical activity alongside diet changes amplify results. Overall, consistency with calorie deficit, balanced meals, and positive lifestyle choices create a realistic and maintainable way to lose weight and improve overall health.
