How many calories should you eat to lose fat
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- Опубліковано 23 бер 2021
- The exact number of calories to eat for weight loss whether you are a vegan or eating bacon and eggs everyday is less than you burn.
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There's a very simple way to reduce your calories from your starting point (which is far more accurate than a calorie counting calculator) and it's done by decreasing the calorie density of your meals.
The basic principle is as follows:
Focus on reducing the calories that you eat from your specific starting point.
Do you normally binge at night? Eat some fruit instead! (Yes I know its easier said than done, so check out my channel for tips on consistency)
Adding more veggies will almost always result in reduced calorie intake because we eat a consistent volume of food daily and by eating more veggies you lower the overall calorie density of your meals.
Want to get an accurate idea of what that number is? Spoiler, its probably higher than you think!! Check out this calorie counter below. 👇
www.niddk.nih.gov/bwp
Want to check the calorie averages study I mention? 👇
www.nap.edu/read/10490/chapte...
🎙Also check out the podcast episode I did on how to lose weight without counting calories.👇
podcasts.apple.com/nz/podcast...
If you found this video helpful and you want to know more about how to lose weight without restriction on a plant based diet, then go download my FREE weight loss bowl guide! (How I create epic quick meals for weight loss)
➔ www.chelseamae.com/vegan-weig...
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I think the "problem"..."confusion"...whatever the word is, is that it's tiny little choices that DO add up! A scoop of peanut butter, a slice of avocado, it's not like "OMG you eat a whole pizza every meal!" it's like...not that drastic of changes that make differences. Also it takes the time it takes and everyone wants speedy rapid results. I fall into this trap too, where I'm like why is it taking MONTHS to lose weight, but it took months to gain weight. :) Great info! I appreciate your videos & the way you explain things.
Fascinating! I’m a 44 year old woman who was told that should eat 1400 calories a day to lose weight. I have found it almost impossible. Pretty much I can’t eat unless I workout and earn at least 400 calories back. What a terrible feeling. I don’t want to view my workouts that way or have such a discouraging view towards my general health.
The best video posted on the Internet today.
Means a lot to me that you got so much out of it!! Thank you!! What helped you the most?
I see ya lookin fly with makeup on today my Vegan Sista!
Bahahah, its a rare sighting. Lol
The world needs more of this info. It seems so simple and yet it's so rarely talked about. The confusion about weight-loss is real. Thanks for shedding the light! The visuals in this are spot on! Very helpful 👌
I love her 'no bullshit' attitude
great visuals for realizing calorie density!!!
I’m always learning something from your videos.Thank you for the honesty!
Thank you for taking the time to do these videos! It helps so much not only to have the information but also to stay motivated
Excellent channel! Honest and back to basics.
I LOVE these kind of videos! Thank you sooo much for putting in the hard work to help others see the light.
This was so thorough and well put together!! Thanks so much :)
I love the video format! Awesome job!
Thank you for the video! The drawings and the inserted clips were sooo cool ♥ God bless you :3
Chelsea, this video was excellent! The info, the visuals-top notch!
Wow this made so much sense especially the visuals I’ve been feeling so much anxiety learning this stuff
EPIC explanation! Love the visuals👍👍
Love this! You looks so pretty! Thanks so much for all the great info 🥰
Wow thank you Chelsea! Even as a lifelong dieter you just taught me so much!!!
Awesome vid!! I’ve been debating calorie counting and this has really helped my understand why I don’t need to do that. I want to make those burrito lettuce cups tomorrow!! 😋
Always a treat to have a new Chelsea video. Enjoyed your graphics- way to mix it up for different learning styles. Lettuce cups looked so yum!
Nice job Chelsea! Very informative your a great teacher.
Wow!! I have never seen weight loss explained in this way before. Thank you sonmuch for your tips! 😁
Super helpful & very motivating. Thank you so much!
Awesome video Chelsea. Thank you so much. Loved your creative visuals.
I am 5'2 and have desktop job. My maintanance is 1600-1800. Short people in general should eat less as we are smaller, it's not magic.
Great content! You really should be getting many more subscribers. I appreciate all the work that went into this video,
I'm a datadesigner so I LOVE so much the way you explain all the data on the subjet by using props and visualizing it, it's brilliant !
Thank you,thank you, thank you!!!I finally get it. ! I watched your calorie dinsity video and now I see what I have to do...starting Tomorrow.
Super helpful video thank you so much Chelsea!! 🤗
Thanks Chelsea very helpful information as always .
Well done Chelsea! Thank you for the visuals and information! I really appreciate all the work you did to put this together. Very professional and beautifully composed💐
You are by far the best UA-camr I have EVER encountered. Smart, great data viz, relatable. So happy to have found you - thanks for sharing everything you’ve learned in such a brilliant way!
Very helpful. I've heard it all before, and have always veered off to add just enough to make things not work, so it's two steps forward, and three back. You explain it all so well. Thanks for posting this.
Amazing video!! 🙌 THANK YOU SO MUCH!! 💖✨
great video. your youtube videos and instagram posts have motivated and educated me to lose 10 kg (and counting) since september 1, 2020. love that you keep it real and as a working mom, i appreciate that every meal doesn’t have to be instagram perfect. thank you for all you do!
Very helpful!! Thank you
I found the video very helpful in the sense of how to eat a whole food diet!
Brilliantly explained !!!!
This was SO INFORMATIVE!! Thank you so much!! 😍👌❤ You doing that research was SO FUNNY!!! 😂😂😂
What a great and informative video. The way you explain concepts and demonstrate them (i.e. duvet and sheet) help clarify things so much. I’ve always teased that I know I have abs-they’re just covered up like moss on a rock! 😂
Thank you for the This or That type video over counting calories. I need to get into a calorie deficit. I'm a Torrance lifer in sunny California on the very typical American diet turning more plant based for environmental and animal compassion. I originally researched for recipes, but SO GLAD I found you and Tia @HungryVeganMama talking about simple whole foods you don't need recipes for. Whew! I like to prepare, but not cook, yet. If I hadn't found you I know I would have been still using oil, avocado wondering why I'm maintaining weight eating vegetables. You two are great for what I need :) :) :)
Thank you!! I working on moving over to this lifestyle - I have way more energy and less tummy issues. It's un up and down journey right now but that is really due to not prepping my food so I grab other things (husband is not coming on the journey with me so we have lots of grabbing options 😅). Again thank you for all you do - love the content ❤
Great video. I would love to see more of the comparison meals on your social channel. It would be kewl to do a series of taking a healthy vegan recipe or meal and redoing it calorie density style. I like that you focused on healthy vegan meals because there those of use that are healthy vegan and still trying to keep their weight down or loose weight.
Love to get to where you are and what a great video…just eat the foods…i love potatoes and beans!
Chelsea, I just discovered you recently and girl, you are sweet as! 😃 Thank you for your amazing content! You give me so much hope! 🙌
Thank you Chelsea, you are so smart and helpful.
I’ve been watching a bunch of your videos lately and appreciate you broadcasting your wisdom. I just found myself some nice purple and white “kumara” sweet potatoes today at an Asian grocery store here in Michigan, USA and I am thrilled to bits! I’m going to bake them up and am looking forward to trying them at last. I started eating groats for breakfasts and eating more sensibly. It is refreshing to focus on eating 1,lb of veggies a day as a daily habit to to stay in a calorie deficit more comfortably, like you do. Thank you again you are truly an inspiration!
Your hair!!!😍😍😍 looks so pretty! And your makeup!... and man i remember when I was tracking and trying so hard to stay under 1,200 calories. I was always sooo hungry and so unhappy. Needless to say when I found WFPB and learning about calorie density I found so much freedom and joy! Love the info you share Chels!
Great vid! Thank you!! 💜
Fabulous video Chelsea. Can see you have put a lot of time and effort into the content, design and production of this video . Well done ! My takeaway is that I’m going to aim for 1,500 - 1;800 as an average across the week including eating out sometimes on weekends. Also that I probably am underestimating my calories sometimes and some tracking for a few weeks would be helpful. Also think there is an opportunity for you to explore all the fibre in your food options which obviously keep you full & can aid weight loss due to elimination. In addition the nutrients in your options are superior too.
Probably goes down as one of the most comprehensive videos I’ve watched as a wfpb vegan. 10/10
I very, very much appreciate your hard work for making this video for us... AND YOUR A MOM!
Lots more GOOD will surround you for being this way (blessed in my world) "bad" will always pop up , but with people like you, I firmly believe it's alot less and it's ALWAYS an experience for learning porpoises. Thank you so much. I'm new here and LOVING IT!! 😁
Awesome vid and great reminder about how it all works! ✌
Thank C for this video! Super comprehensive- must have taken ages to edit!!
Awesome video! Loved the visuals :)
Excellent! Thank you much!!
Thank you - great information.
🤣🤣🤣🤣 lol yes Chelsea, you got it spot on: you slumping out of that chair in exasperation is EXACTLY how confused & frustrated I have felt trying to figure this weight loss business out! I've come to these conclusion that my metabolism isn't "broken" because I'm almost 50. 1,
I am not chasing around little babies anymore, and 2 I have and I have been doing more emotional eating with much more time/boredom on my hands
Great video! So helpful. Thank you 😊🍎🥦
Really enjoyed this video! Thank you, Chelsea!!! 💖 It helps so much to have someone reasonable talk about this. I think as you do, and it helps so much to hear it again from someone else. Thank you for your inspiration and help! 🥰 Together, I think we are getting through to my mind. 😂 I had a doctor look at me years ago and squint his eyes and say - yeah, you, you probably burn about 1600 Cal. a day just laying in bed - with moderate exercise, you should lose about a pound a week on 1600 Cal. a day. He was exactly right. Back then I ate junk food but it still worked. I am on a vegan Whole Food Plant Based diet now - not calorie restricted but I want to lose about 30 lbs and your repeated illustrations about less calorie dense foods and calorie deficit are awesome. This will work for me, I know it, and I appreciate your support and the effort you put into these videos. Let me know how I can suport your channel, other than "like and subscribe" if you have any other fund raisers. I am not big on monthly donations but big on on-time support, T-shirts, etc.
Loved this video! It makes life easy to see a plate of food and it’s total calories - thank you!
You're so welcome!
Btw, love that tattoo line peaking out on your shoulder. Works so good for you ;) I miss my arms from when I had to carry my babies around. You get the most effortless definition that way. I LOVE to paddle, surf and run a lot, but my arms and legs are so fatty, but my core is super lean. Guess I should watch your exercise video and use that weight set in my back yard, hehe! I think my ball park range is 1600-2200 cals/day for deficit. Thanks Chels! You got the info! ;)
Best info video loving them
Excellent video. I loved the section of the video with the pictures of food! Currently reading an interesting book on metabolism written by an anthropologist, the name of the book is Burn.
Great video as always,
Thank you Chelsea Mae 💙 😘 ❤
Looking great Chelsea. Love the info. Trying hard to stay on this lifestyle. The kids cookies in the cupboard are always calling me! Argggg!
When I crave a “bad” food I know I need a starch and or salad. If I manage to get the non “bad “ food the cravings go away
One of better videos I have seen that really explains this concept in simple terms. I tend to undereat on plant based because I get full very easily thanks to my IBS. So then I find I am eating too few calories each day and I worry my metabolism will slow down because of it when I still have like 25 lbs to lose. I struggle with letting go and listening to my body because I feel like it’s not right. Lol
Omgsh Chelsea ... thank you for all of this awesome information! I feel like I just got the best lesson in nutrition ever. And for free! Hats off to another great video. 👍🏻
You're so welcome!
Well said!
Thankyou for this video
It makes sense. I cannot wait until next week to see what you eat in a day. You said you will put the hummus over pasta. What kind and how much pasta?
Its coming full circle how to transfer from typical American diet to plant based by your example in 11:16 min. I could call this image an infographic important to understand the amount of calories in these foods so you don't need to count calories. It's hard to understand that we can be full, eating less calories but more food and nourished just by eating sheet baked veggies. These foods are delicious and satisfying. Thank you for the info Chels. Keep it simple for me! :) :) :)
Excellent video. For people who have been restricting for a long time and have reached a plateau, calorie deficit won't work. How low can you go right ? they need to up their calories for a while and refeed. It's called reverse dieting. Later they can try to implement a calorie deficit. It takes time, patience is key.
Awesome video. Fascinating study you quote. I have been calorie counting for most of a year and lost 29 pounds. So it works but there are huge problems with calorie counting. It’s very hard to be remotely accurate. Even if you weigh everything the trackers give wildly different values for the same food. I have tried four different apps and all of them are basically a random number generator. Then tracking at all is all but impossible if you eat out or with friends.
I think the other problem with just using calorie counting is that they measure the calories by basically burning the food. Our bodies do not extract energy from food that way. So how many calories are actually absorbed from a food is a big variable. Recent studies are showing that highly processed foods deliver more of their calories. Contrast this with high fibre whole foods where we are probably getting up to half the stated calories in the apps. This is why Chelsea lost more weight while seeming to eat more calories.
I still think it’s useful to calorie track, at least when you are adding a new food to your regular meal plans. It can still be surprising to find how many calories are in a healthy food choice. Bread, for instance is a pretty poor value on the calorie front and is also highly processed. It also allows you to include the odd calorie dense foods like dark chocolate and nuts or a glass of wine occasionally without blowing the count for the day.
I am 69 and so should be burning less but I am tall, run twice a week, get in 10,000 steps a day and lift weights. I am pretty buff. If I put my basic stats into the online TDEE calculators my number is around 1350 for the lowest activity level. Add on a daily average of 500 for exercise and I can only eat 1800 for maintenance, which is nuts. I can eat way more than that to maintain. My husband on the other hand is younger, taller and still fit but has to eat less than I do.
So basically doing a diet using just numbers can be wildly out both ways. Move a lot, build your muscle and eat whole foods, avoid oils and added fats. Chelsea is right. I would also add to use your hunger as a guide. As long as you are eating whole foods and getting a good amount of protein your hunger tells you when you in a deficit. Be a little hungry every day. Eat to fill yourself, but wait for that cue.
Thank you for taking the time to type this out! The absorption of calories is a great point and explains why I seem to do way better when I’m concentrating on WFPB and not counting calories. I eat more processed and packaged stuff when counting coz it’s easier to track and if I have calories let for the day then I use them
I don't worry about protein. I'm at a point now where if I crave tofu or chickpeas, or beans, I just eat more of it than usual.
Great video 👌 love it so much 🙋🏻♀️🥰
Well that was the most dense information around how to both measure and then achieve a calorie deficit. And no one needed a degree to understand what a seriously uncomplicated equation is involved in establishing a current calorie baseline as a springboard to weight loss & better overall health via swapping out higher calorie foods for lower calorie foods that most often have higher nutrient density, micronutrients abd nutritional density. Boom
Great video Chelsea, may I ask how long it took you to lose the weight?
Excellent video.
Awesome video , thank you so much💕I'm down 35 lbs and have come to a stand still.. however I've been eating more starch than what I should be ...I love the reassurance that your video provided and many times I hear you in my head saying one magical word.. "consistency" thanks for all that you do/share and all that you are.. 💕🥰💕✌
Yes I agree with you both . I Also overate on starches and fruits . And gained. You did too?
Yeah my fitness pal said I wasn’t getting enough protein and of coarse I was staying under my calories/restricted my foods. But again wanted to be restricted to loose.
very helpful
I knew someone that did the ear pressure diet lol. Acupuncture in the ear all day for weeks
This has been very helpful and actually motivating as I have honestly lost hope. I only have 15lbs to lose but haven’t been able to because I couldn’t figure out what I should be eating and got so tired of focusing all my energy on measuring everything.... it’s stressful not enjoyable. Please keep doing what your doing because it’s helps to have the visuals!!
Don’t give up!! It’s possible!!!
Key word: STRESSFULL
Losing weight should not do this. We have enough to worry about to add on. Even if it takes me longer (less flab, btw) but the non-stress is what we should be looking for always. Did you know that stress causes a hormone that WONT let you loose weight? So there goes another factor. ✌
Hey Chelsea, First: you do a Great Job! Thank you so much for That! I am from Berlin and enjoying to watch your vids. I have a question: do you eat a Snack in the afternoon? And if yes what ist That than? Or do you have your Wonderful Meals only for lunch and Dinner? Hugs and kisses from Jacqueline 🌸
Good job! 👏👏👩🏻⚕️
Very helpful
My mom had magnetic earings in the 80's that were supposed to reduce her appetite. She has been the same size for most of my life, so I doubt they worked. I lost a few pounds in the first trimester of my pregnancy. I ate super clean when I was having my son. I was counting calories on Cronometer to make sure I was eating enough, getting enough vitamins and fibre. I really need to start eating like that again! :-)
Great video
Omg u have makeup on ? You look so pretty !!!!!
Chelsea this video is awesome!
Thanks so much lady!! Let's do a collaboration some day. :)
@@ChelseaMae that would be great!
Wow, thank you. Super good and loved the examples towards the end 😍
How much were you exercising and walking when you lost the weight
Occasional IF pushes the plateau and is tremendously healthful
Great video! Would you consider making a video about NEAT? I feel a lot of people will eat very restrictive, low calorie diets and work out intensely yet not see any progress because their overall activity level has dropped (e.g. going from 10k to 5k steps a day). People get frustrated and confused but it’s most likely they’re unintentionally eating at maintenance.
This is an excellent topic and I fully agree that this happens often. I've done a podcast episode on it but will do a UA-cam video about it at some point too.
Looking forward to it! I’ll check out the podcast episode in the meantime.
Since switching to wfpb and eating lots of non starchy vegetables, I’m finding that I can’t eat enough calories. I started tracking just because I thought it was really low, and I was right. I’m struggling to eat 1,000 calories a day. I know it sounds crazy, but I’m. It starving. I am full after each meal. My struggle is that I guess I get full easily. I never snack and often struggle to have a third meal because I just don’t get hungry until 4-5 hours after I’ve eaten. I’m not eating anything processed like pastas or bread and I’ve eliminated overt fats like avocado, nuts, nut butters and seeds. I’m not sure if it matters if my calories are so low since I’m eating lots of veggies and feel nourished.
As usual, this video makes so much sense. I am so glad I don't have to count calories. Your way of thinking is awesome. [I had no idea people ate tapeworms
..... Ewe
Well done.... I get it.... 🤔