What I Ate In A Day To Lose 30kgs - Calorie Deficit Tips & How To Still Eat What You Love 🥯🌮🍌

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Timestamps:
00:00 What I ate in a day to lose 30kg/60lbs
00:25 What do you need a calorie deficit to be?
01:52 Volume eating for a calorie deficit - including fibre and fats
02:58 Breakfast for weight loss - Overnight oats breakfast pot
04:27 Calories & macros in breakfast
05:16 Why protein is important for weight loss?
05:59 How much protein should you be eating?
08:22 Bacon, chicken, hummus bagel - lunch recipe for weight loss
09:46 Calories & macros in lunch
10:23 Still have the foods you love - learn to optimise not restrict
12:29 Healthy fish tacos dinner recipe
15:36 Calories & macros in dinner
16:10: How many calories should you eat for weight loss
17:05 Including snacks for weight loss
18:18 Healthy vs unhealthy foods
Lucy x
#whatieatinadaycaloriedeficit #howtocaloriedeficit #weightlossdiet

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Опубликовано:

30 июн 2024

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Комментарии : 118

@ChanyeolsHaneul 2 года назад

I need (for the benefit of my health) to lose exactly 30 kilograms, so I will take this video as a sign of the Universe trying to guide me I the right direction 💖

@lucylismore 2 года назад

100% you can do it!! 🥳🥳🫶🏻

@avwel3827 Год назад

@@lucylismore ❤❤

@lil_croissant7295 Год назад

What drinks do you drink in a day as they may contain high calories

@lil_croissant7295 Год назад

also make sure your reading the calories correctly

@sophiagrace1630 Год назад

@@lil_croissant7295 smoothies from fresh fruit or even add protein powder OR make fresh juice. other than that water is your bestfriend

@exxology1 Год назад

“Adding versus taking away” has literally changed my life! Thank you for this video, it should have many millions more views!

@pfffff6410 2 года назад

I’ve been trying to loose weight for some time now, firstly it was just for health reasons like difficulty to breath while sleeping (snoring and all lol), had a back injury etc. Started at almost 86 kg (I’m 153 cm in height), went down to like 62 kg, and this year I went back to my lazy mood again and gained some weight. Although I’m slacking on my health journey rn, this channel really helped me to go on a realistic weight loss journey, and now this video reminded me that I don’t need to be afraid to start again and I don’t need to do everything at once, or that I don’t need to starve to lose weight!

@Kerry-gi7ce 2 года назад

Thank you so much for making weight loss and health and fitness so accessible for everyone! I find your videos so motivating as it actually seems doable! Love these recipe ideas, especially as I don’t always have a lot of time to cook x

@Most0riginalUsername 2 года назад

One salad dressing i like making is plain yogurt + olive oil + lemon juice + garlic + herbs/spices. Sometimes i add chopped onion to the mix, and the yogurt can be skipped. I haven't tried it with greek yogurt yet but i'm guessing it'll be even better Loved this video, i was surprised by the calories in the bagel. And i might try that way of cooking fish

@LovingLipgloss 2 года назад

I was always really avoiding any weight/fitness/body channel, felt like most of them weren't right for me or even harmful. But! I found your channel a few days ago and your videos really hit the spot! Been feeling so motivated to strive for a healthy, consisted but realistic lifestyle! Thanks Lucy😘 Will definitely stick around! 😄

@nooralkhalaf2351 5 месяцев назад

I am also like you but i have also found another channel which is growwithjo

@kateysaunders4567 2 года назад

Fantastic vlog with really valuable information. It's great to see real food options...Thank you Lucy. Xx

@streamsidestudiobeauty7788 2 года назад

Loved this video! Watching from New Zealand. Eating this way has helped my husband and I lose a ton of weight and we feel so much healthier! You're a huge inspiration on our fitness journey. Thank you!

@ReginaEzzougay Год назад

Perfect food ideas!! This is how I try to eat! I am losing weight slow but I eat so much healthier now and have lost 20 pounds so far! Great video!! Can’t wait to see more!!

@lmack6596 2 года назад

I can't like this video hard enough! Such fantastic, practical advice. Especially around the 7min mark. I whole heartedly agree. Our bodies are incredible, they allowing us to do so much. I truly believe we should start from asking what does our body NEED? How can we give it that? Then if losing weight is a goal - to consider how we can feed it what it needs without exceeding it's energy requirements (aka calories).

@paigecavanaugh8017 Год назад

This video gave me so many ideas for meals! Well done, and I hope to try to make these sometime 😁

@CoachedbySandra 8 месяцев назад

Really great video! Been binge watching your videos as a new subscriber. Loving it at this channel! Keep it up

@MC-fv9no 2 года назад

I thought that bagel would be like 600 calories 😮 I love seeing someone who isn’t afraid of carbs ❤

@lucylismore 2 года назад

Love them way too much 🫶🏻🤩❤️

@Celine_sree Год назад

I’m 18 and overweight and you actually motivate me, I hope I won’t give up this time 👍🏻

@Cheeries1077 Год назад

I stumbled across your channel today. I love your perspective about how to lose weight and be healthy. Lots of people say so much but it gets confusing. Thanks for this

@ThoughtfulFusion Год назад

These look SO good. Can't wait to try!

@bethaniesmith2423 Год назад

I made the BLT sandwich for lunch UGH SO GOOD! Thank you for the idea!

@asmaa_vlog_85 2 года назад

Even though we can't see your family, I can feel that they are proud of you in every way, I really watch everything you do with admiration, I hope I can find the strength to do these things. 🍓🍓🍓🍓

@lucylismore 2 года назад

🥹🫶🏻❤️ thank you so much - this means so so much! If I can do it anyone can, you have got this 🙌🏻❤️ x

@mlouw8218 2 года назад

Hey Lucy! I love your videos and your attitude. I’m wondering if you have any further thoughts on not developing an eating disorder/disordered eating from trying to lose weight. This is what happened to me as a teenager (I was briefly anorexic and then began binge eating in reaction ) and I know it’s extremely common. Now, many years later, I’m still struggling to have a measured approach instead of going through binge/restrict cycles. It seems like you’ve managed to stay pretty balanced though and I wonder if you have any thoughts on mindset. Thanks 😊🙏

@thebestyousteffifitlife3499 2 года назад

awesome, I rally think that you did highlight scenarios, that are really realistic. As you compare differnet food options like chocolate, or you can eat two eggs instead etc. This gives a great idea and make people aware, how to make good decisions. awesome

@gloriathompson423 Год назад

love this, just subscribed

@pupu416 4 месяца назад

I love this video! It gave me new healthy food ideas.

@Carina-24 2 года назад

I like your healthy and "normal" look on things 😊

@bentrider 2 года назад

All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.

@AlioH89 2 года назад

Great advice. Those meals look delicious. I'm loving overnight oats just now - makes life in the morning so much simpler!

@msaijay1153 2 года назад

Me too!

@zamutax 2 года назад

when it comes to snacks i would highly recommend fruits/vegetables like strawberries,grapes,carrots, apples or kiwis, anything that is low calorie dense, u dont want to break ur calorie budget with snacks.

@iiii6492 2 года назад

You are the best! Love the info :)

@lucylismore 2 года назад

Thank you - so happy the videos helps ❤️

@denisestafleu4708 2 года назад

thank you for this video, very informative and enjoyable to watch. i'm going to make the fish tacos tomorrow, i'm craving them and i don't even know how they taste. 😅

@leetuki8166 Год назад

Tips are very helpful thank you

@angeles2256 2 года назад

I usually make overnight oats with protrein yogurt for that extra protein!

@krg8774 Год назад

Love your videos cants eat normal wraps so started making my own wow results show. No inflammation.

@fritzan2223 2 года назад

Thank you for a good video. Really good tips 😀 I liked the part with the snacks ideas. It was a good visual demonstration on what you can get on 200 kcal. And that sometimes the good option would be to eat the chocolate 👍🏻😀 Hav e nice day 🤗

@theafterglow_ 2 года назад

Thank you for this video!!! So interesting

@lucylismore 2 года назад

Thank you 😁🙌🏻

@IAMCHIDERA Год назад

I’ve stopped eating breakfast So now I only eat 2 times a day(2MAD), it’s great, I really like it It was hard at the beginning skipping breakfast but now, thank GOD, I don’t even think of food till 12pm

@dianehanshaw3842 2 года назад

Thanks Lucy 😊

@BenGmanUk 2 года назад

Inspo. Such an Aussie :)

@emilyokechukwu3209 Год назад

My problem is not that I'm hungry. I just struggle with cravings and self control.😬

@kellyboltonjonathan3386 2 года назад

I bet the packaged thin bagels are way healthier and packed with less preservatives/gross ingredients than what is sold here in USA grocery stores. Tesco is pretty much the quality of our Whole Foods at half price. I believe here in the US we have to be more careful with what we buy or we must make things at home more often in order to be careful with artificial or very low quality additives

@lmack6596 2 года назад

I think that's true. :( I'm a Brit, who lived in the USA for a bit. I was shocked how much more careful I had to be when I was shopping. They seem to add corn syrup into everything!! But - I found after a few weeks of reading the label of everything I put in my trolley (cart!) I soon learned which items had less additives, and shopping got a bit quicker again.

@aichachakir7583 2 года назад

Girl I just love you for no reason you're so cute 🥰🥰🥺🥺

@imanivereen2398 Год назад

16:04 carb balance tortillas are great for those who want less carbs in the diet.

@BumblebeeAdventure 2 года назад

Great tips

@sweetdistin 2 года назад

Can't wait to watch this!...over 200lbs and 60 yrs old with various injuries but have now done 4x pw at the gym doing weights for 7 weeks and I love it but theres been no weight loss. I've now stopped weighing myself and just appreciating how much better I feel but losing weight would be the icing on the cake 🙌

@PM-iw7xs 2 года назад

Eeek I had that last year when I was 75KG, got too achy and didn't bother with exercise but only walked 10k steps 5 days a week. Also maintained a small calorie defecit and the weight started coming off pretty soon. Very slowly like 0.2 kg a week. So I'm now around 70KG. Maybe bodies tend to hold on to weight under stress?

@SonySuperCooking 2 года назад

WOW so delicious recipe ♥️🥰 🥰 thanks for sharing 👌👌 try Karna too banta hai 🧐😍 amazing recipe ♥️🥰 looking good 👍👍😊 awesome presentation ♥️🥰..

@reyesmalexander 2 года назад

Great ideas and tips. Thank you! ❤️

@lucylismore 2 года назад

❤️❤️ thank you!!

@rmisapoet4983 2 года назад

Hi Lucy, I was gobsmacked to see that the bagel recipe had fewer calories than the breakfast, even with the fried chicken and the bacon! How did you make a version that was low in calories, i.e. did you make any swaps/choices that made a difference? What made it work? I really haven't cracked how to gauge the calories in homemade food, I never know whether I'm in a calorie deficit. PS, love your channel ❤️

@KimOfDrac Год назад

A few years ago I lost 40 kilos in like 8-9 months for no reason at all. Didn't change anything it just happened. Then I started gaining weight again and was back to where it started after a few months again. No medical reasons :( And when I lost that weight, like I said, I didn't do anything to lose it. It just happened but years befire that I had tried various things and working out but nothing happened. Now I have lose weight again to make sure I'm within the right BMI for IVF and I've started to avoid sugars apart from natural fruit and eat smaller portions, especially when it comes to carbs

@eshal3553 2 года назад

My goal is 15kg I gained weight after my first born and then second born I used to ignore when people use to tell me I’m getting bigger but I just realised that I gained about 15 kg I was never more than 50 kg so it’s my first experience of dieting I hope it works btw you are beautiful ❤️

@MissSeaworld8 Год назад

Don't be too hard on yourself. You will get back there. But I hope you do it for you and not for the people who are telling you that you are getting bigger. They really don't deserve it.

@jamieashton7285 Год назад

Awesome 😎

@dave_h_8742 2 года назад

Brilliant.

@Alba4 2 года назад

Thank you 🙏 you are a ⭐️

@lucylismore 2 года назад

You are too! 🫶🏻🫶🏻🫶🏻

@SA-sc3bt 2 года назад

great vid! do you have any videos on how to shake off a weight loss plateau? lost 12kg in 4-5 months but feeling everything is slowing down (i do 2-3 30min hiit sessions a week and walk 10,000 steps about 3 days a week, weigh 194 pounds, 5'4 in height, do 1700 cals a day and want to get to 150lbs in the next year!) scared im gonna go back up to how i was!

@ladygodiva4141 2 года назад

Intermittent fasting. Only way to kick your body into using fat as energy.

@ailalang8430 Год назад

Try switching up your fitness routine to avoid plateaus and include weight lifting and make sure that each meal or snack has some form of protein in it, increasing your vegetable and fibre intake and decreasing the carbs.

@gorditatomamacita 2 года назад

Carb girls unite 🙋🏻‍♀️

@lucylismore 2 года назад

Yaaaasss 🫶🏻🥳🥯🥯🥯🥯

@findingeffie9320 Год назад

Oh my gosh, I thought that was ketchup with your salad at lunch and I was a bit concerned 😅😅

@Anna-vv6rs 2 года назад

I’m currently trying to lose weight from being in a calorie deficit but I’m struggling to understand how to work out what that deficit should be and what my total daily calorie intake should be. Any advice?! Thanks 😊

@crystalo1186 2 года назад

Use a TDEE calculator online. The deficit should be based on your current weight, height, and activity level

@Anna-vv6rs 2 года назад

@@crystalo1186 and then eat how many below the tdee?

@LovingLipgloss 2 года назад

@@Anna-vv6rs I thought it wasn't that far below your tdee, like max 300 calories (but not 100% sure about this)

@streamsidestudiobeauty7788 2 года назад

I've found using a sports watch in conjunction with a fitness app really good as you can see how many calories in vs how many you burn. I have a Samsung smart watch with Samsung health, but there are loads of options. I'm 5ft1" and with my activity level I was able to eat 1650 to be in a deficit. Some days I might have dinner out with friends and my calories would go up to around 2000 for the day and so I'd eat around 1200 the following day to balance out my week. My ap would track daily and give me the average for the week. After a few weeks of calorie counting you don't need to bother really as smaller portion sizes and healthier choices becomes a habit. If you are working out 20 - 30 minutes a day it's worth adding in a protein supplement- great to chuck in this oat pot breakfast or in a smoothie. I love breakfast, but my hubby does intermittent fasting and skips it entirely and has a smoothie for lunch and a big dinner on the evening to keep in his deficit. If I get ill or am on my period I'll drop my calorie intake down a bit as I'm not doing as much exercise. Good luck. If you don't have a sports watch, download a free app and start tracking what you eat each day and use this meal plan and the others as a guide. If you constantly feel hungry then up your portion sizes slightly or if you're gaining weight have a look at what you're eating or reduce portions further. Good luck :)

@gabriellegarcia1957 9 месяцев назад

I love how open minded you are and how you don’t take a one size fits all approach

@mariemcleod46 2 года назад

Fish tacos 🌮 look amazing 🥰

@lucylismore 2 года назад

Sooooo good!!! 🤤🤤🤤

@mariemcleod46 2 года назад

@@lucylismore they look it, and so easy. Thank you♥️

@marnadanyelle 2 года назад

I too like my tomatoes warm 😊

@penn7853 Год назад

wow over 500 calories is almost HALF my daily intake (1200). If I was eating that at every meal Id be maintaining, not loosing. If added protein like suggested id be gaining. Its so depressing to see that people can eat so much calories and still lose weight and I cant. haha

@charlottejameson8924 Год назад

Yes, I can go to about 1400 before I put on weight. I need to stay under 1000 to lose weight and lately have started skipping breakfast until at least 14 hours since dinner, it is recommended to be 16 to 18 but I can't do it. I usually wake hungry and prefer savoury breakfast.

@lianamakalovski126 Год назад

Literally same. Struggling to stay img calorie deficit

@jes7170 Год назад

Are you very short ? Or just not very active ? Lol.

@msjkramey Год назад

@jes7170 personally I'm short AND inactive (currently disabled, slowly getting better)

@sebas_semilla7331 Год назад

i recomend to make the hummus homemade! and try to grnd seeds with a little olive oil and see-salt ;)

@tadejdanev5030 2 года назад

Do you run? :)

@ravenjessie Месяц назад

are u counting the oil when cooking meat? or can u just leave it out

@laurennicl94 2 года назад

I can't and never will be a breakfast person lol. I just don't wake up craving to eat or wanting food immediately. Its nearly lunch time before my body wants something! Also the thought of waking up to cereals, yoghurt or overnight oats makes me want to boke!

@christinagalaxys3 2 года назад

Same I don’t enjoy typical breakfast foods at all!

@laurennicl94 2 года назад

@@christinagalaxys3 I just can't do it :,)

@marywilliam869 3 месяца назад

I'd need to lose around 6kg, im on budget and not a great cooker, im searching for meals that give me kal deficit but is quite tasty. Id wish to lose 6kg in a month max.

@wit242 2 года назад

4:47 Maybe 8.8g -> 88 g

@jacksparr0w300 Год назад

I was thinking the same thing.

@theoisaac9948 Год назад

👍👍💯Thanks

@ivyelle1102 2 месяца назад

As a Latina, pico de gallo is pronounced “pee-ko dee guy yo”. You’re welcome :)

@catalinaplaza7909 4 месяца назад

Not me thinking that over 500 for a meal is too much 😭

@suhanazaheer3299 Год назад

Can I still have my milk and sugar tea 😐

@tegridy9569 2 года назад

I eat about 600 calories a day and I STILL manage to gain weight. How on earth is that possible?! I've even tried keto and i still managed to gain all weight back when i got off it. I'm going mad trying to lose weight. I need to lose about 35 to 40 pounds that I gained over the last 5 years, and I still can't do it. What the hell is wrong with my body?!

@tegridy9569 2 года назад

Btw, I'm a 5ft8 female, so not exactly a tiny person to gain weight on 600 calories.

@clararivillo9255 2 года назад

Your metabolism is probably very slow from dieting and restricting for so long. I think you should reverse diet, slowly increase your calorie intake until you reach a decent number. Then you can start a very slight calorie deficit again. You will probably gain a little bit of weight in the process but it's the price you pay to restore your metabolism and bring your body to work in a healthy way.

@ealmeida1483 2 года назад

You are under eating, your body will hold on to everything you eat to ensure it has the necessary energy to perform basic functions. I agree you need to reverse diet, maintain for awhile then slowly go into a calorie deficit.

@kalpavrikshika8256 2 года назад

600 calories is massive undertaking for an adult - your body is basically just surviving so it starts to store fat as reserves. Please consult a dietician to pick your calories to a decent deficit and give your body time to react to that change and then I'm sure the scale will start to shift.

@Sam-oo1uo Год назад

Do you have cheat days? How long have you been eating this low? Something doesn't add up. You shouldn't need to eat this low to lose weight.

@scaj76 10 месяцев назад

❤

@jy8513 Год назад

If some people are turned off because of the type of food then stay fat simple 😆

@mariacolon9756 2 года назад

That's normal bacon?

@lucylismore 2 года назад

👀👀 yess 😅 it’s just well cooked! 🥓

@curlsofa2017 2 года назад

It’s English bacon, or back bacon. It’s not the streaky bacon that people in the US or the rest of Europe consider “normal” bacon. But just like normal bacon, it’s delicious! 🤤