Can't lose weight? Dietitian shares tips to slash HALF the calories from your diet

WHEN it comes to shedding body fat, there's more to it than simply eating a little more healthily.

How much we eat is crucial to changing or maintaining our shape – even if it's just lean proteins, veggies and good fats.

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#spotthedifference #lambsalad ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made these or similar changes to just one meal a day you save about the amount of calories needed to lose 1/4 of a kilogram (1/2 a pound) per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One the left: ?1 cup cooked cous cous ? 1/3 cup roasted zucchini ? 1/4 cup roasted carrot ? 1/4 cup roasted capsicum ? 1/2 cup baby spinach ? 2tsp olive oil ? 2tsp lemon juice ? Mint ? Red onion ? 130g lamb ? 2tsp Tzatziki ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ? 1/2 cup cooked cous cous ? 3/4 cup roasted zucchini ? 1/2 cup roasted carrot ? 1/4 cup roasted capsicum ? 1 cup baby spinach ? 1tsp olive oil ? 2tsp lemon juice ? Mint ? Red onion ? 80g lamb ? 2tsp Tzatziki ⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What meals do you make healthy swaps to? Share ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #volumeeating #weightlossjourney #nutritioncoach #allfoodsfit#healthychoice #weightlossjourney #dietitian #portioncontrol #eatsmart #calories #weightlossideas #nutritional #smartfood #healthytips #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

Which is what Aussie nutritionist Paula Norris has been busy showing.

Known as the Moving Dietitian on Instagram, Paula shares side-by-side images of healthy meals with vastly different calorie counts.

One example she uses is of a lamb salad, one bowl of which contains 720kcals and the other seemingly identical one weighing in at 450kcals.

The calorific difference between the two, she says, is enough to make you lose or gain half a pound a week in body fat.

The more calorific bowl contains half a cup more couscous, 50g more lamb, and one more tablespoon of olive oil.

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I never count calories (it makes me crazy) but I do know roughly how to manipulate portions so that I can still have a filling meal without overdoing it on the calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?200g lean steak ?1 cup grain salad ?1/2 cup leafy pumpkin salad ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?100g lean steak ?1/2 cup grainy salad ?3 cups leafy pumpkin salad

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

As we say, she's not showing the difference between unhealthy and healthy dishes – all of these are healthy.

But it just shows that we all need to be aware of what calories look like on a plate.

"I never count calories (it makes me crazy) but I do know roughly how to manipulate portions so that I can still have a filling meal without overdoing it on the calories," Paula says.

"While I personally do not calorie count and I do not advocate it- it is important to understand the calorie density of foods if you are actively trying to lose or gain weight."

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HEALTHY HOMEMADE PIZZA ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What other meals would you like to see in this spot the difference format? Tell me below! ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?Medium sized Pizza base ?Dried herbs ?Chilli flakes ?40g tomato paste ?50g full fat cheese ?10g red onion ?3 anchovies ?50g Salami ?7 cherry tomatoes ?20g Feta ?Basil ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?Medium sized Pizza base ?40g tomato paste ?Dries herbs ?Chilli flakes ?40g low fat cheese ?10g red onion ?3 anchovies ?50g prawns ?10 cherry tomatoes ?Basil ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We probably left these in the oven a few minutes too long but they were still delish ?

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But changing the portion control doesn't have to mean smaller meals or smaller amounts of nutrients.

Paula also offers lots of calories saving hacks that don't involve having to totally compromise on the foods we love.

She says that adding courgette spirals to pasta is a great way to pad out pasta dishes without adding more calories.

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You don’t need to skip the pasta to be healthy- but you might need to modify your portion! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bulking up with with non-starchy veg is the easiest way to do this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ps. These plates look stacked but they aren’t huge- they’re large side plates! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #dietitian #eatsmart #calories #nutritional #healthysnacks #smartfood #healthytips #justeatrealfood #eatbetter #notadiet #healthychanges #weightlosstips #portioncontrol #volumeeating

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

When it comes to most dishes, her approach is simple.

All you have to do is cut how much meat you're using, reduce the white carbs and make up the volume with veg.

Change up the macro portions but still eat the same kinds of meals.

Whether it's in a chicken stirfry

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SAVE CALS IN YOUR STIR FRY ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?2 tsp oil for cooking ?250g (when raw) Chicken – 1 medium breast ? 1 clove garlic ? 1/4 brown onion ?1 packet Hokkien noddles (220g) ?3 florets broccoli ?1/8 capsicum ?2 mushrooms ? 1/4 cup cashews ?2 tsp oyster sauce, 2 tsp soy sauce, 1/2 tsp sugar, 1/4 cup chicken stock. ?Coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the Right: ?150g (when raw) Chicken – 1 small breast simmered in water (instead of oil) ? 1 clove garlic ?1/4 brown onion ?1/2 packet Hokkien noddles (110g) ? 1/3 zucchini – spiralised ? 6 florets broccoli ? 1/4 capsicum ? 4 medium mushrooms ? 1/8 cup cashews ? 2 tsp oyster sauce, 2 tsp soy sauce, 1/2 tsp sugar, 1/4 cup chicken stock. ? Coriander

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

A breakfast bowl

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First of all- BOTH of these breakfasts are healthy. But at brekky it is easy to overdo the cereal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re trying to lose weight then a few small tweaks here drops 200 calories without compromising on volume or the protein needed to make your meal satisfying. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?3/4 cup muesli ?10 almonds ?150g full fat regular yoghurt ?2 large strawberries ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?1/2 cup muesli ?5 almonds ?150g low fat, protein rich yoghurt ?4 large strawberries

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

Or a curry

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Plenty of you said curry is one of your go to meals so here’s how you can adapt a recipe to make it suit your diet goals ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What other meals would you like to see in this spot the difference format? Tell me below! ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?1 cup cooked rice ?1 tsp Peanut oil ?1.5Tbsp red curry paste ?180g cooked chicken breast ?130ml regular coconut milk ?1/4 red capsicum ?1 potato ?1 tsp fish sauce ? Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?1/2 cup cooked rice ?1/2 tsp Peanut oil ?1.5Tbsp red curry paste ?100g cooked chicken breast ?65ml light coconut milk ?65ml water ?1/4 red capsicum ?1 cup cauliflower ?3/4 cup zucchini ?1 tsp fish sauce ? Fresh coriander

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

It's all about portion control

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What #spotthedifference meals would you like to see? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My aim with these posts is to show how some of your favourite meals can be made healthier. Many of you lovely people say these posts are useful for you. I am grateful for your feedback and for following me of course! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’d love to create some more for you soon- but would love to know what meals you’d like to see done (or redone) in this format. Please tell me below ??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out some of the previous ones for some inspo if you need ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Spaghetti bolognese 2. Salmon and soba 3. Burrito 4. Chicken pasta 5. Thai beef salad 6. Chicken stir fry 7. Chicken salad 8. Tacos 9. Muesli 10. Red curry ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #wellnessblogger #weightlossjourney #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #weightlossjourney #dietitian #eatsmart #calories #weightlossideas #nutritional #healthytips #justeatrealfood #caloriecounting #notadiet #healthychanges #weightlosstips

A post shared byPaula Norris, Dietitian ?? (@movingdietitian) on

You definitely shouldn't ditch carbs or do anything extreme, but cutting down on processed starchy carbs can be a good idea.

And if you are looking to lose weight but want to feel full after a meal, then there are good alternatives out there.

It's not necessary to weight out your food and calculate calories to the nth degree (although you can use apps like MyFitnessPal), but just getting an eye for portion control can help to work out how much energy you're consuming.

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Try bulking out your meals as much as possible with ultra-nutritious, low-calorie, filling vegetables while watching your dressings, cooking oils and protein choices.

That way you'll never feel hungry and tempted to snack – all while getting a good dose of vital vitamins and minerals.

And you can continue to eat what you enjoy.

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