If you’re trying to lose weight, you’re not alone. A recent study showed that 53% of people in the UK are hoping to lose weight in 2021. And that’s hardly surprising considering that around 67% of men and around 60% of women in the UK are overweight.
It’s said that weight loss is 75% dietary and 25% exercise, so the food you eat has a huge impact on your weight loss journey.
Men need around 2500 calories per day to maintain a healthy weight, and women need around 2000 calories. This is just a guide and will depend on other factors such as your height and your lifestyle, e.g. how much exercise you get daily.
To lose weight in a healthy way, most men need to reduce their calorie intake to somewhere around the 1,900 calorie mark and most women need to reduce their calorie intake to around the 1,400 mark. If you’re hoping to lose weight, we have some meal suggestions below.
Quick and easy to make, stir fries make great weeknight meals. They’re also incredibly versatile, allowing you to change up the ingredients based on your tastes and dietary needs.
The basic principle of stir frying is cooking meat and/or vegetables in a small amount of oil, over a high heat. The ingredients you use will depend on you, but some popular stir fry ingredients include beef, chicken, tofu or prawns, baby corn, ginger, mange tout, broccoli, carrots, and peppers.
For seasoning and flavouring, you can use ingredients such as soy sauce, rice wine, chillies, cayenne pepper, cumin, paprika, turmeric, and black pepper.
Stir fries can be served with rice, noodles, or as a stand alone dish.
Estimated calories per serving: 325
A filling vegetable soup is healthy, tasty, and low in fat and refined carbohydrates. The vegetables you use will depend on your personal preferences, but we recommend using vegetables such as onions, courgettes, cauliflower, carrots, and celery. You can also add lentils for a good dose of protein.
Estimated calories per serving: 162
Slow cooker beef stew
Slow cookers are not only really handy for saving you time, they’re also excellent appliances for weight loss because they can cut out a lot of cooking oil. When you make beef stew in a slow cooker, it’s important to ‘seal’ the beef. Briefly cook the beef in a frying pan with no oil until the outside of the meat is brown.
Add your vegetables of choice into the slow cooker (celery, onion, garlic, broccoli, and carrots are all popular options), along with pepper, stock, and water.
Estimated calories per serving: 252
A common misconception about Indian cuisine is that it’s unhealthy and high in calories. But that doesn’t have to be the case. This chicken korma recipe from BBC Good Food uses fat-free Greek yogurt instead of cream, making it a lower calorie alternative.
Estimated calories per serving: 376
Not only is this a low calorie meal, it’s also really simple to make. A traybake dish is versatile, and can involve a variety of vegetables and meat.
In a baking tray along with a small amount of olive oil and seasoning of your choice, you can bake vegetables such as onions, peppers, garlic, tomatoes, celery, and broccoli. If you choose to add meat, chicken is an excellent option. Once the ingredients are baked in the oven, all you need to do is serve this easy-to-make dish.
Estimated calories per serving: 350
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