It takes an average of 15 minutes of good aerobic exercise to burn off up to 100 calories. Yes, you do burn calories just from being alive so you should consume between 1200 – 1700 calories per day depending on your activity level, age and weight. But, anything above that, you need to keep track of and burn off. If you should have around 1500 calories per day and want to eat a lot of food, pick the lower calorie choices so you can eat more. For example, two slices of toasted wheat bread, mustard, spinach, tomatoes and maybe a fried egg or a slice of chicken breast. That could be under 200 calories and really fill you up with protein and good carbs!

How to Eat Smarter to Keep the Weight Off

Based on calories and fat percentages, try to mix and match to eat the healthiest that you can so you can eat as much as you can. Why would you waste your energy on foods that are hard to work off and don’t even fill you up? For example, one glass of OJ has almost 200 calories but an orange has much less calories and fills you up more! If you are a person who can’t work out or just doesn’t like to work out, just eat smarter and keep the weight off.

There are lots of websites and apps that have calorie counters for free. To be more mindful about health and weight loss keep a list for at least one week of the foods that you eat along with the calories and fat. Find where the hidden calories and fat are and learn to eat new things that will get you the weight loss results you want to see. Below is a list of common foods that people eat either at home or eating out to help give you a head start.

Common Foods with Their Calories and Fat Percentages

  • 3 boiled eggs without the yolks (51) (0%)
  • 1 regular sized orange (162) (0% fat)
  • 1 large mixed greens and vegetables salad no dressing (70) (.5% fat)
  • 1 slice of whole wheat bread (70) (1% fat)
  • 1 large chicken breast (93) (1% fat)
  • 1 slice of cheddar cheese (110) (14% fat)
  • 2 Tablespoons peanut butter (188) (24% fat)
  • 4 Chicken Nuggets (193) (20% fat)
  • 2 eggo waffles (195) (10%  fat)
  • Yogurt Honey flavored Balance Bar (200) (11% fat)
  • 1 regular sized apple (103) (1%fat)
  • 1 regular avocado (227) (32% fat)
  • 1 Snickers candy bar (250) (18%)
  • 1 Glazed Dunkin Donut (260) (22% fat)
  • 1 Regular slice of cheese pizza (272) (15% fat)
  • 1 Subway Turkey, Veggies, Mayo & Swiss on Wheat 6″ sub sandwich (280) (5% fat)
  • Grilled chicken fast food sandwich (360) (25% fat)
  • Panera Greek Salad with Dressing (370) (52% fat)
  • Burger King Veggie Burger (390) (23% fat)
  • 1 filet of salmon (410) (40% fat)
  • 1 7 Layer Burrito from Taco Bell (429) (25% fat)

Your diet doesn’t have to be all salads or foods that you don’t like. You just have to keep track of the calories you take in (making sure they have a low fat percentage as well) and make choices to eat more of the things that you like that are healthy. Or, eat some stuff you don’t love and save your extra calories for something indulgent like a donut. You can easily learn how to eat to keep weight off when you can’t work out.