Weight Loss Wednesday – Part 5

Well I’ve been off the work out wagon this week because I’ve come down with a sinus infection and I feel like rubbish. I never thought I’d say this but I have actually kinda missed exercising. I did get out for a walk yesterday to hopefully feel better but I think its gonna be a few more days before I feel well enough to get back to the gym. I’ve been faithful to the 1500 calorie diet though and I wanted to talk a little bit today about how I keep to it.

Now the number 1500 is not for everyone. You need to do some research to find out what amount of daily calories is going to be a healthy amount for you. The more you weigh, the more calories you need even if you’re trying to lose weight. Ultimately you need to be burning about 500 more calories per day than you consume. So if you’re exercising a lot you will need more calories to keep you energized. You also need to consider that everyone burns a certain amount of calories per day during normal activity. If you have a job sitting at a desk you will burn less than someone who, for example, does landscaping. Using an app like Calorie Counter will help you account for all of this.

My daily diet usually looks a little something like this:


Breakfast:  Smoothie = 590 calories

This is really filling! And the calories are total calories, not fat calories. This smoothie is really high in nutrients, vitamins, and extremely low in fat.

2 bananas (200 calories)

1 pot of yogurt (100 calories)

2 cups of spinach (30 calories)


6 oz carrot juice (60 calories)

Protein Powder 2 scoops (200 calories)


1 cup of ice


Lunch: Campbell’s Soup = 100 calories


Lately I’m really into the Harvest Orange Tomato. Its sooo good! Plus, eating hot soup actually burns calories as your body works to cool it to a digestible temperature.


Snack: 20 pretzels = 100 calories

There are lots of great 100 calories snacks like Rice Cakes, granola bars, wheat thins, almonds. Crunchy snacks are great for holding you over until dinner.






Dinner: Grilled Chicken with Vegetables = 650 calories

6 oz grilled chicken (280 calories)

1/2 Tbsp olive oil (60 calories)

Sauteed Veggies (160 calories)

Beer (150 calories) You can still drink on the diet, just skip sugary drinks like margaritas and go for a light beer instead.









1 thought on “Weight Loss Wednesday – Part 5

  1. Pingback: Fueling workouts with food and sleep | Eating at my Desk

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