Hey guys how you going I hope you’re all doing well and welcome back to another video in today’s video I’m going to be taking you through kind of what I ate in a day to lose weight so as most of you all know several years ago I lost a significant amount of weight and in terms of nutrition I didn’t really know what it was doing so what it focused on was reducing portion sizes

What I was eating but just eating less of it and then I reduced some of the snacks that I was eating and also switched out a few things for healthier alternatives or slightly lower calorie alternatives so in this video I’m going to take you through a typical breakfast lunch dinner and then my snacks as well show you some of my favorite meals and also discuss some of the changes that I made and the first one is coffee so when I work usually I would go out and buy myself a take away coffee and that would be a large full fat milk latte with three sugars believe it or not and so I completely cut that out I started having coffee at home and I’d had either have an instant coffee or one from the machine but it would usually be an Americano or a black coffee of some sort sometimes I would add milk and I started to reduce the sugar so I didn’t go from

three to two and then two to one and now I don’t have any sugar in my coffee because I find it’s actually too sweet so that was the first change that I made if I did go and buy a takeaway coffee I just again opted for a black coffee or maybe just a white Americano so it was mostly just water not milk and I did allow myself every now and again to have a milky coffee as a snack or a bit of a treat something that I look forward to

regular habit and also saved me a lot of money as well which was really  handy so before we get into the meals I just wanted to quickly chat about fat loss and also about nutrition and all of that sort of stuff I have made several videos on this a swell which I will try and link somewhere around here or at least down in the description box but in terms of fat loss it’s really important to be in a calorie deficit now

At the time when I was losing weight I didn’t really know what I was doing and so what I ended up doing was just reducing portions reducing snacks and therefore reducing calories previously I had been eating very large portions and I was having snacks which I thought were healthy things like muesli bars or bottles of orange juice but now obviously I know that there’s a

that than I realized so for me just reducing those things cutting out some of my snacks and reducing my portions worked perfectly at first and I’m very much an advocate of doing that now and just making it as easy as possible you don’t have to cut any food groups out you don’t have to cut carbs or chocolate out it’s just about managing how much you’re eating and prior to reducing my portions and all

I was just eating ridiculous sized portions because that had become normal to me and I didn’t even realize I was doing it so in terms of nutrition calorie deficits are important but it doesn’t always have to be calorie counting and strict diets and cutting food groups out there is a million and one ways to create a calorie deficit and this is just the way that I found worked for me and so I’m just sharing that with you and some of

helps in terms of understanding a little bit better about how you can make some easy changes and giving you some ideas for recipes as well all right without further ado let’s head into breakfast  okay time for my favorite meal of the day which is breakfast now for breakfast I would usually have some form of oats and today I’m going to make carrot cake oats

just take a couple of tablespoons until I feel like I’ve got enough I’m adding some grated carrot and of course sultanas my favorite   I’m gone add some ground cinnamon I pretty much add cinnamon to anything I eat that’s sweet because I love it so much and I’m adding some chia seeds because I usually just had them hanging around in my cupboard and it just thickened up the porridge a

sometimes I would use a little bit of almond milk or some coconut milk maybe sometimes I’d add some protein powder really for flavor but today I’m just sticking with plain old water give it a good stir around and into the microwave it goes a voila we have some breakfast oats in this case I’m going to add some toppings I’m going to add some coconut yogurt a little bit more cinnamon of course and some extra chia seeds

whatever I had in the cupboard so that might be some fruit some extra banana or some peanut butter whatever really is lying around and that’s what I love about oats so much so some of my other favorite flavors are stewed apple and cinnamon or like I said banana with peanut butter really anything goes so it’s pretty versatile and it’s also a super cheap meal and quick all right let’s move on to my second favorite meal of the day which is

lucy meal which is avocado and sometimes eggs on toast now I am a huge fan of sourdough and I’m also a huge fan of bagels but today we’re having rye bread because it’s what I had in my cup board so just two slices of rye bread I’ve toasted them I’ve also cut up half an avocado and now I’m cutting up some cherry tomatoes and some red onion as well so usually I’d add some kind of plant

fridge but I actually ran out today so I’m just going straight on with the avocado and I’m gone mash that up with a fork straight onto the bread nice and easy so before my typical lunch would probably have looked like a half foot long baguette full of chicken and mayonnaise with crisps and with a fizzy drink or something like that or maybe with an orange juice but definitely a lot more volume than what I’m eating here

eating this this was quite filling and I really really loved it and if I was looking for something to fill me up a little bit more I would just add some more veggies some rockets some spinach and definitely some eggs which I would have most days as well something that I really got in the habit of doing is seasoning everything with pretty much salt pepper and chili flakes as an absolute minimum I am pretty much obsessed with doing this still

salt some pepper and now I’m just adding whatever veggies I have so in this case it was the red onion and the tomatoes  again I’m not really measuring anything out or counting calories or any thing like that I’m just adding what I want but this is a heck of a lot smaller meal than the lunch that I’d previously described so I knew that I was eating less plus there was no sides like crisps or anything like that so

eating before and delicious as well oh and I’m just adding some sesame seeds as well because again I just had them lying in my cupboard and I thought might as well use them yes moving on to snack time now this is one of my favorites still is I still have this sometimes after dinner when I’m about to go to bed but this is going to be banana with peanut butter so really quick and easy

I’m chopping it into quarters and I’m just gonna grab some crunchy peanut butter because crunchy is the way to go I’m gonna slather that on again I don’t measure i don’t take too much but I take a reasonable amount I always season my banana with a tiny bit of salt and of course you guessed it cinnamon I’m having this with a black coffee and we are good to go a super quick and tasty snack

there this is one of my favorite recipes and it reminded me just how tasty it was when I remade it for this video so we’re making Penang chicken for this one you’re going to need 800grams of chicken you’re going to need a tablespoon of red Thai curry paste tablespoon of peanut butter again a tablespoon of brown sugar 2 tablespoons of fish sauce and a 400 milliliter tin of light

once you’ve fried that off a little bit it doesn’t have to be cooked fully through you’re going to add the coconut cream and just mix it through and just let it simmer for a couple of minutes[Music]okay so while that’s simmering away we’re going to start preparing the stuff we’re going to have with our Penang chicken now I’m going to choose to have some

so I’m going to go half so this is my make shift steamer it’ just a pan of boiling water and a colander with a lid on top I’m adding some chopped broccoli and some monger tuna  I’m going to leave that in there to steam for a little while  back to our chicken we’re going to add the brown sugar we’re going to add the fish sauce and also the peanut butter and we’re going to stir it all in and continue

okay so the steamed greens are looking good and I’ve popped in a packet of microwavable rice into the microwave and that is nearly done so we are good to plate up so I’m going to grab myself a plate and I’m going to serve up some veggies and a couple of tablespoons of the rice this was something that I did quite often when I was cooking so whether it was spaghetti Bolognese or meatballs

if I’m cooking for my boyfriend and for me I would then give him more rice or more carbohydrates and I would just sub out some of that for some vegetables for myself not only did it actually taste better but I just found obviously it reduced the calories a little bit and I could still have just as much volume so nice little tip there for you so rice going onto the plate and I’m

Penang chicken oh my gosh it’s so good guys it tastes amazing making sure I get plenty of sauce because let’s face it that’s the best bite[  did you know it was coming I’m seasoning it with chili a bit of pepper it doesn’t really need any salt but if you wanted to add salt you can and dinner is served perfect for a winter’s night it’s so warming

refrigerate and it refrigerates really well okay we all need an after dinner snack or something before bed and I used to go to town like I’d have a family-sized bar of chocolate and some fizzy drink or something like that so this is a big habit change for me I got into the habit of always having a herbal tea after my dinner so I’d have a peppermint tea or a chamomile tea  and if I felt like I needed a sweet treat I would have either something like

plant-based or I would have two blocks of dark chocolate and I found that that really filled me up but it also satisfied that craving that I had okay guys I hope you’ve enjoyed this video if you want to see a second video which is similar with some extra recipes let me know and I would be more than happy to make it otherwise I hope this has helped and have an amazing day I’ll see you in the next video