By Nutrition Blogger Jeni Tackett, RD, LD
How’s your weight loss plan working so far this year? I emphasize the word PLAN, because healthy eating won’t happen by accident … especially when you’re busy. So the plan is #1 on your road to success!
First, let’s review it.
Make sure your plan is realistic. You need to be in a calorie deficit to lose weight. If you cut calories too much then you will end up feeling deprived.
I recommend around 1500 calories for most women and 1800 calories for most men. Log what you eat every day on a free website such as www.sparkpeople.com or www.fitday.com and see what you normally take in.
Reduce your calories by 500 daily for an average of one pound weight loss each week.
The key is consistency! You will not lose weight if you cut your calories for 4 days and then overeat from Friday through Sunday.
Create a Realistic Meal Plan
Many people think it’s better to drink coffee and skip breakfast, but if you do that, ask yourself if it’s working for you.
Do you feel fueled during the day? Do you overeat around 3 pm and then in the evening? If so, try eating breakfast each day and limit eating in the evening. You will start waking up hungry and feeling better in the evening!
Eat a healthy, high fiber breakfast to get your metabolism going and help to satisfy you so that you do not overeat later in the day.
If you work, bring your lunch to work most days. Sure, it’s more fun to eat out, but the portions are too big, plant foods are rare, and the fats are plentiful.
By bringing your lunch to work, you are guaranteeing a controlled amount of healthy foods for your mid-day meal.
I have a friend who is a stay-at-home Mom who makes herself a healthy lunch when she makes her children’s sack lunches. That way she knows she won’t reach for something unhealthy at lunchtime.
Dinner and Snacks:
Fill your refrigerator and pantry with healthy foods, and plan for healthy meals at home with your family.
Other Proven Weight Loss Tips
If you work late, spend the weekends making homemade soups and other meals you can freeze for the rest of the week. Low fat crockpot meals are also good options for healthy choices in the evening.
Try to limit your dining out to 1 or 2 times per week. That will save you money and oh so many calories!
When we go through the day without planning, we are susceptible to so many unhealthy foods. If you go to work hungry in the morning and someone brings in donuts, you’re probably going to eat 1 … or 2 … or even 3.
If you don’t plan for a healthy meal for your family and it’s 6:00 p.m. and everyone is hungry, ordering pizza is an easy option.
So, make a plan. Put your plan on your refrigerator door. And stick to it for that wonderful feeling of success!
Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.