A Little Planning Can Lead
to Big Weight Loss By Whitney Provost
From Team Beachbody - Click here for resources, tools and
information to help you to reach your health, fitness and positive lifestyle
goals!
The problem: You're busy. You have to work,
organize family activities, run errands, and make time for exercise. When do
you decide what to eat? If you're like many people, you don't think about your
next meal until you're starving. And then you might be tempted to hit the fast
food drive-through or the office vending machine for a quick fix. But if you're
trying to lose weight, you know this isn't a good diet strategy.
The solution: Plan ahead. If weight loss is
your goal, you should never be caught off guard and hungry. A little
forethought is all it takes to create meals that will keep you satisfied and
your hunger at bay. It doesn't have to be difficult or time-consuming
either.
Here are a few reasons that planning your
meals in advance can help you lose weight more easily:
- Keeps your hunger
under control. Fuel your body at regular intervals to
tame your appetite and make it easier to stick to your diet. When you're not
starving, you'll be able to resist the office candy jar or the coffeehouse
muffin.
- Easier to monitor
your calorie intake. Advance planning means you can
decide how many calories to eat at each meal, then prepare food that meets your
goals. It's easier than trying to add up calories throughout the
day.
- You'll be less
likely to binge. When you plan your meals in advance,
you can add in your favorite treats or schedule a special cheat meal and still
meet your calorie requirements. You'll stay in control of your choices and be
able to enjoy your food without guilt or anxiety.
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If you're following a
Beachbody® program and meal plan, you're probably
trying to eat more often throughout the day to keep your metabolism up and your
blood sugar stable. This might seem overwhelming at first, but all you really
need is enough tasty food to meet your calorie requirements and stay full until
the next time you eat. Here are five tips for planning your meals in advance to
keep your energy up and your hunger at bay:
- Cook in bulk.
When you prepare meals, make double and freeze half
in individual containers. Use the weekends (or any free time during the week)
to plan your meals with your family. Decide what you're going to eat, then shop
accordingly so healthy food is always on hand. As you prep for one meal, cook
more vegetables and meat than you'll need, and use the leftovers in the next
day's food plan. You can also chop extra vegetables and store them raw in the
refrigerator for a quick salad later.
 Portion food into single servings. Measure out cereal, nuts, vegetables, and fruit into bags
or containers. When you're in a rush to leave the house, just toss what you
need into your bag or car. You can also keep
Beachbar on hand for a convenient on-the-go
snack.- Bring one
container; eat twice. If you're going to be at work
all day, bring one large container of food and eat half at lunch and the other
half later in the day. It's one less meal to plan.
- Keep it simple.
You don't have to prepare a multicourse feast five
times a day to eat well. When you're on the go, choose things that are portable
and don't require a lot of fuss, like:
 hard-boiled eggs and whole-grain toast- oatmeal with berries and
nuts
- grilled chicken and a
salad
- canned tuna or chicken
and brown rice
- sandwiches on whole-grain
bread or wraps
- nuts and dried fruit
- string cheese and
whole-grain crackers
- yogurt and fruit
- vegetables and
hummus
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- Anticipate busy
days. If you know your kids have soccer practice
every Tuesday evening, then make that night's dinner quick and easy. Perhaps
that becomes your cheat meal and you order pizza (better yet, have the
ingredients on hand to make your own healthy version. The kids will love
creating their own pizzas). Or you can simply defrost a meal you've frozen
ahead of time, so it's ready to throw in the oven when you get home. Plan ahead
so your busy schedule doesn't get in the way of your weight loss.
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