{"id":1515,"date":"2021-04-14T04:02:23","date_gmt":"2021-04-14T04:02:23","guid":{"rendered":"http:\/\/gagestrengthtraining.com\/the-perfect-lunch-for-weight-loss\/"},"modified":"2021-04-14T04:05:07","modified_gmt":"2021-04-14T04:05:07","slug":"the-perfect-lunch-for-weight-loss","status":"publish","type":"post","link":"https:\/\/gagestrengthtraining.com\/the-perfect-lunch-for-weight-loss\/","title":{"rendered":"The Perfect Lunch for Weight loss"},"content":{"rendered":"<div data-rss-type=\"text\">\n<div>\n<p>The other day, I got really excited about the lunch I was preparing and thought it was \u201cThe perfect lunch\u201d for weight loss.<\/p>\n<\/div>\n<div>\n<p>I\u2019ve been focusing on losing weight, so I\u2019ve been really focused on every meal being \u201cperfect\u201d and healthy.<\/p>\n<\/div>\n<div>\n<p>I got so excited about this meal that I pulled my phone out and was about to take photo of it so that I could share it with the members of Gage Strength Training, and inspire thousands of people in West Chester, PA looking to lose weight\u2026 But then I decided it would be better to calculate the exact nutrition of this meal to share as well.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>Here\u2019s what my lunch consisted of:<\/p>\n<\/div>\n<div>\n<p>1 Wild Caught salmon burger (healthy fats + protein)<\/p>\n<\/div>\n<div>\n<p>\u00bd Cup Quinoa + brown Rice mix (carbs to fuel my workout later on)<\/p>\n<\/div>\n<div>\n<p>A medium sized apple +exactly 2 tablespoons of peanut butter<\/p>\n<\/div>\n<div>\n<p>2 Sous-Vid Egg Bites (more protein + fats)<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>&#8230;It didn\u2019t even fill up a full plate, and covered pretty much everything I needed and EVERYTHING on this plate was very healthy!<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>Then I did the math\u2026<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>The Egg bites were 290 calories<\/p>\n<\/div>\n<div>\n<p>The salmon burger was 190<\/p>\n<\/div>\n<div>\n<p>The apple was 90 + and peanut butter was 190<\/p>\n<\/div>\n<div>\n<p>The Quinoa + Brown rice was another 240<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>&#8230;Totalling 1000 calories!<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>This perfect lunch turned out to hit half of my daily calories in ONE meal\u2026 This is NOT perfect for weight loss.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>The moral of this story is this\u2026 Just because a meal consists of healthy foods, doesn\u2019t make it align with your weight loss goal.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>You\u2019ll see this with giant salads, meals cooked with oils + butter that add up in calories, and Smoothies packed with more fruit than you need to eat in a week.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>None of these foods are bad, but it\u2019s the total calories that add up and don\u2019t allow us to lose weight.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>Without weighing, measuring and tracking these exact numbers I would eat this lunch every day and think the pounds should be falling off\u2026 But they wouldn\u2019t, and I would be incredibly frustrated and think \u201cI am eating so perfectly\u2026 There must be something wrong with me\u201d<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>Or \u201cI tried that diet, and it didn\u2019t work\u201d<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>&#8230;The numbers don\u2019t lie and the truth is that we underestimate how much we eat everyday.<\/p>\n<\/div>\n<div>\n<b><\/p>\n<p><\/b><\/div>\n<div>\nThe solution?<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>1. Get a food scale and weight everything you eat for the next week<\/p>\n<\/div>\n<div>\n<p>2. Plug it into MyFitnessPal (our favorite calorie tracking app)<\/p>\n<\/div>\n<div>\n<p>3. Track EVERYTHING you eat for 1 week, and see what you are actually eating!<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>Still not sure where to start? If you live in West Chester, PA you can set up a free meeting with me (Devin Gage) to learn what to eat in order to lose weight.<\/p>\n<p>Just click here to schedule a free nutrition meeting.<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>PS. How do I fix this lunch to actually make it align with my goals?<\/p>\n<\/div>\n<div><\/div>\n<div>\n<p>I skipped the peanut butter on the Apple, and Skipped the eggs with my lunch and ate 2 salmon burgers instead. This cut about 300 calories off of my lunch, and made it fit into the rest of my day.<\/p>\n<\/div>\n<div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The other day, I got really excited about the lunch I was preparing and thought it was \u201cThe perfect lunch\u201d for weight loss. I\u2019ve been focusing on losing weight, so I\u2019ve been really focused on every meal being \u201cperfect\u201d and healthy. I got so excited about this meal that I pulled my phone out and [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_wp_attached_file":null,"_wp_attachment_backup_sizes":null,"_wp_attachment_metadata":null,"_elementor_code":null,"_elementor_location":null,"_elementor_priority":null,"import_errors":null,"import_feed_limit":null,"import_info":null,"import_post_content":null,"import_post_status":null,"import_post_title":null,"import_post_type":null,"imported_items_count":null,"imported_items_hash":null,"last_run":null,"last_run_id":null,"source":null,"_menu_item_classes":null,"_menu_item_menu_item_parent":null,"_menu_item_object":null,"_menu_item_object_id":null,"_menu_item_target":null,"_menu_item_type":null,"_menu_item_url":null,"_menu_item_xfn":null,"_wp_old_date":null,"_has_fluentform":null,"_encloseme":null,"_oembed_0adae7e862bca11131c6787f8be710b3":null,"_oembed_1ac191dbaa745b6d2afe1f9df8974842":null,"_oembed_22bf6e6fc6bbe1cb9b3f46587b2d284e":null,"_oembed_400e0583f10c9af064d1d27d296af1ac":null,"_oembed_67135f6a2a81f6972572b7b9daf5de41":null,"_oembed_af23f4638c415d32b8ddb54cdfc7eb43":null,"_oembed_c91bb95746f43b53cfc236318dcde2f3":null,"_oembed_ed5df8101219fab1e558a75871d8bcf8":null,"_oembed_fbe77649558e75c65ee10fe60e8e9b36":null,"_oembed_time_0adae7e862bca11131c6787f8be710b3":null,"_oembed_time_1ac191dbaa745b6d2afe1f9df8974842":null,"_oembed_time_22bf6e6fc6bbe1cb9b3f46587b2d284e":null,"_oembed_time_400e0583f10c9af064d1d27d296af1ac":null,"_oembed_time_67135f6a2a81f6972572b7b9daf5de41":null,"_oembed_time_af23f4638c415d32b8ddb54cdfc7eb43":null,"_oembed_time_c91bb95746f43b53cfc236318dcde2f3":null,"_oembed_time_ed5df8101219fab1e558a75871d8bcf8":null,"_pingme":null,"_wp_old_slug":null,"feedzy":"1","feedzy_item_author":"devin@gagestrengthtraining.com","feedzy_item_url":"http:\/\/www.gagestrengthtraining.com\/the-perfect-lunch-for-weight-loss","feedzy_job":"1510","feedzy_job_time":"1618372942","_elementor_screenshot":null,"wprss_feed_image":null,"wprss_feed_is_updating":null,"wprss_last_update":null,"wprss_last_update_items":null,"wprss_limit":null,"wprss_site_url":null,"wprss_url":null,"wprss_best_image":null,"wprss_feed_id":null,"wprss_images":null,"wprss_item_author":null,"wprss_item_author_email":null,"wprss_item_author_link":null,"wprss_item_date":null,"wprss_item_enclosure":null,"wprss_item_enclosure_type":null,"wprss_item_permalink":null,"wprss_item_source_name":null,"wprss_item_source_url":null,"wprss_template_type":null,"_edit_last":null,"_edit_lock":"1618372964:4","_wp_trash_meta_status":null,"_wp_trash_meta_time":null,"_elementor_conditions":null,"_elementor_controls_usage":null,"_elementor_css":null,"_elementor_data":null,"_elementor_edit_mode":null,"_elementor_global_widget_included_posts":null,"_elementor_page_settings":null,"_elementor_pro_version":null,"_elementor_screenshot_failed":null,"_elementor_template_type":null,"_elementor_template_widget_type":null,"_elementor_version":null,"_wp_page_template":null,"_wp_desired_post_slug":null,"rank_math_analytic_object_id":"165","rank_math_internal_links_processed":"1","rank_math_seo_score":null,"_thumbnail_id":null,"_links":{"self":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts\/1515"}],"collection":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/comments?post=1515"}],"version-history":[{"count":0,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts\/1515\/revisions"}],"wp:attachment":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/media?parent=1515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/categories?post=1515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/tags?post=1515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}