In 2008, I had written for WWE Magazine and my local Vermont alternative weekly newspaper, but I was still toying with the idea of becoming a screenwriter when I started my internship at EatingWell. I didn't know that my time learning to edit and write for a food magazine would set me up for my career to come. And it would turn out to be an important ingredient for a dramatic weight loss later in my career as a restaurant critic.
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I treated my internship at EatingWell as a buffet. While the talented crew in the test kitchen created healthy recipes all day, I would bide my time until lunch and then take full advantage of the spoils. I gained my own version of a freshman 15 during Christmas-cookie testing season. But one unexpected recipe won my long-term affection.
I say "unexpected" because I am a lifelong meat obsessive. Just Google me and you'll see the pictures with a pig's head. I would never have imagined that a tofu recipe would become one of my standbys. I have to thank former EatingWell Test Kitchen Manager Stacy Fraser for being the one to convince me that soy protein could be the centerpiece of a meal. The recipe was part of a story about packing bento box lunches. I still have a soy-sauce-stained printout of the original magazine page that also featured short-grain brown rice balls, strawberries and orange wedges.
But the Soy-Lime Roasted Tofu was the star, both in spite of and because of its simplicity. With just four ingredients, there are few dishes in my arsenal easier to make—just cut up extra-firm tofu and marinate it in soy sauce, lime juice and toasted sesame oil for a few hours. Roasted at 450°F for 20 minutes, the cubes emerge from the oven crisp at the edges, silky inside and flavored with a masterful balance of salt, umami and acid. I've been known to add a bit of gochujang for a kick of sweet heat, but truly, the original recipe is iconic without it.
I left that internship for a job as a food writer and critic. I was young and still relatively slim despite the cookie testing. I gained 10 pounds a year my first five years on the job. At just 5 feet tall, 50 pounds was more than half my starting weight. Well-meaning friends said I looked voluptuous. But I felt exhausted.
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When you're a restaurant critic, life is like a particularly extravagant day on a cruise ship, floating from meal to meal. My days could start with an ice cream tasting before an indulgent lunch, then a multi-course dinner of various cuts of wagyu, then another dinner. When you sign up for a life as a professional eater, you have little license over what you put into your own body. When I had my gallbladder removed at age 32, my boss at the time called it "a job hazard."
But that helped me realize that I couldn't continue to live like that forever. I would have to manage my portions when dining out and cook healthier dishes than pork belly stews when I was making dinner at home. That's when I began to focus my menu on lean protein. The star? A certain zippy tofu recipe.
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Clocking in at just 163 calories per cup, Soy-Lime Roasted Tofu is packed with 19 grams of protein. While the recipe yields four servings, I can usually eke out more, especially if I make the protein part of a hearty salad. It's easy to revive in the air fryer, so it makes sense to prepare two packages, then reheat the cubes as needed. When I don't feel like sprinkling them on top of a salad, they're also fantastic packed into corn tortillas with fresh cilantro for Asian-fusion street tacos.
Swapping out heavier meals for tofu gave me enough energy to start hopping on a spin bike—first at a local studio, then on my very own Peloton. Combining those healthier habits helped me to lose 30 pounds in about a year.
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And I kept it off, despite moving to Houston, where my life as a restaurant critic was even more calorie-packed. The job that followed in the Washington, D.C. metro area involved eating at more than 100 restaurants in the space of three months for my annual best restaurants package. That was when my shape began to change again. Marrying my pizza-loving husband didn't help either. I gained 10 pounds again this past year.
But this time, I know how to rein in my habits before they get out of control. Staying on top of my portions is essentially impossible when it's my assignment to eat at least three courses. But when I'm not eating for work, I'll be replacing pizza night with a recipe that I love almost as much. And you can trust that you'll be seeing me feeling healthy and energized, next year.
FAQs
Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.
Is high protein dinner good for weight loss? ›
Answer From Katherine Zeratsky, R.D., L.D. For most healthy people, a high-protein diet generally doesn't hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.
How much weight can you lose on a high-protein diet? ›
In one study, consuming 30% of calories from protein caused participants to eat almost 450 calories less per day—leading to twelve pounds of weight loss in 3 months (8).
Why am I losing weight on a high-protein diet? ›
Going on a high-protein diet may help you tame your hunger, which could help you lose weight. You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Remember, calories still count.
How long does it realistically take to lose 30 pounds? ›
It's a fairly large weight loss goal and will require you to stick to a healthier lifestyle for a significant amount of time. Typically, you should aim to lose approximately one to two pounds each week. This means that in about four months or so, you'll be able to lose about 30 pounds.
How long will it take to lose 30 pounds on a 1200 calorie diet? ›
For example, it would take one 3 to 6 months on average to lose 30 pounds on a 1200 calorie diet. It is based on CDC; one can lose 1 to 2 pounds per week on average.
How did Kelly Clarkson lose weight? ›
Kelly Clarkson underwent a notable weight loss transformation of 40 pounds, sparking rumors of drug use, but she achieved it through hard work. Going through a tough divorce from talent manager Brandon Blackstock, she focused on an organic approach, cutting sugar, carbs, and specific foods from her diet.
What protein burns the most fat? ›
Lean proteins such as chicken, turkey, salmon, and lean beef
“You actually burn more calories to process protein than carbs and fats,” explains Dr. Petre. This is due to the fact that it has a higher thermic effect, which is the energy you use to digest food into absorbable particles.
What is the best high protein food for weight loss? ›
"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told BI. She said the first things that come to mind are lean meat, poultry, and fish. These are all great sources of complete protein with little carbs and fat.
What happens if you only eat protein and no carbs? ›
On the other hand, if you're excluding carbs entirely, the long-term impact isn't as clear. Research suggests that eating only animal proteins, for example, causes few negative side effects, though some people did develop higher Low-density lipoproteins (LDL) or bad cholesterol levels.
People often reach for chicken or protein powder when they want to increase their protein intake in order to lose weight. Another protein-rich food to consider adding to your plate a few times a week is beans.
What happens if you eat only protein for a week? ›
You're likely to lose muscle mass as your body makes up the calorie deficit by using protein as well as stored carbohydrates and fat.
How long does it take to see results from a high-protein diet? ›
A 2017 study found that participants who ate a high protein diet of 1.34 g/kg/bw (0.6 g/lbs/bw) for more than 75% of the 6-month duration experienced significantly more weight loss than the group who followed the RDA requirements.
What happened when I started eating more protein? ›
High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ). In fact, some research suggests you can burn even more.
How much protein per day to lose weight for a woman? ›
For women who are active or trying to lose weight, extra protein is better. A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight. For a woman who weighs 150 pounds, this means eating between 80 and 136 grams of protein per day.
Can you realistically lose 30 pounds in a month? ›
First of all, it is not realistic to lose 30 pounds in a month. But it is realistic to lose 5 to 7 pounds in the first week and then 1 to 2 pounds a week after that. So, a realistic weight loss in a month is about 11 to 12 pounds but 30 pounds is unrealistic and unhealthy.
Can I lose 30 pounds in 3 months with exercise? ›
With that in mind, for many people, 3 months is a realistic timeframe for losing 30 pounds. That amounts to losing a little over 2 pounds a week. You need both exercise and implementing dietary changes to get this kind of sustainable weight loss.
How much walking to lose 30 lbs? ›
Start by walking six days a week:
Walking is beneficial to your cholesterol levels and lowers heart attack risk. To reduce weight, you should brisk walk at least 30 minutes every day for six days a week.
Will I have loose skin after losing 30 pounds? ›
However, in most cases, small amounts of weight loss, such as 20 or fewer pounds, typically don't lead to the development of loose skin. However, larger amounts of weight loss, such as 50 pounds and over, especially over a short period, can considerably increase your risk of loose skin.
