• AJ Jordan

How to Stay Within Your Calorie Range

When people start a weight loss plan, nutrition is a huge part of it. Once they realize how many calories they need to reduce to, it can be a bit surprising and you wonder how on Earth are you going to stick with it!

Let’s start with how many calories you eat on average before you decided to lose weight. For example, you may eat on average 2500 calories per day.

You are the product of a person who eats that many calories per day.

If you want to lose weight, you need to eat less than that.

To lose 1lb per week, you need to eat 500 calories less per day. If that’s too much of a cut- do 250 calories less per day to lose ½ pound per week instead of 1lb.

Now think of some people you know or have seen that most people would consider “fit” looking. How many calories do you think they eat per day AND what quality is their food? Just take a wild guess.

So what can help you stay within your calorie range?

High volume + smaller portions

High volume foods are GREAT for helping you stay within your calorie range. This is usually in the form of vegetables and leafy greens.

Smaller portions are a given.

  • Instead of having a 6oz steak, try 3oz.

  • Instead of a whole sleeve of cookies try half.

  • Have one serving instead of seconds and thirds.

  • When going to restaurants, save half of your meal for later.

Another great tip is to lower your meat consumption or choose leaner cuts of meat such as chicken or fish. Instead of having a hamburger, opt for a cucumber salad or tuna salad with crackers instead.

Here are a few meals that represent high volume, portion controlled, and low calorie:


Calorie Breakdown:

3 eggs- 240⁠

3/4 cup brussels sprouts- 45

1 cup strawberries- 28

1 slice 45 calorie bread- 45

1/2 tbs butter- 25

1 glass of water- 0

Total calories: 383⁠


Calorie breakdown:

Salad dressing- 120

Cherry tomatoes - 21

Onion- <1

Romaine- 10

Fish- 100

Green beans-40

Sauce- 50

Strawberries - 57

1 glass of water- 0

Total calories: 398


Calorie Breakdown:

1 1/2 rainbow trout filet- 160

1/2 cup strawberries- 30

1/2 cup mixed vegetables- 40

1 multi grain dinner roll- 130

1/2 tbs butter- 50

1 cup butter lettuce- miniscule

1/4 cup shredded carrots- 10

6 cherry tomatoes- 18

1 tbs light french dressing- 35

1 glass of water- 0 Total

Total calories: 473


Another great tip is to opt for lower fat or fat free options such as light salad dressing or fat free yogurt.

As with anything new- practice it until you master it! You can eat MORE food and consume LESS calories than before! Try it out.

Photo by Nadine Primeau on Unsplash