The unofficial start of summer - Memorial Day - is this weekend, and because many of us have been hibernating all winter, it's time to start a lifestyle change to lose weight and feel your absolute best. To initiate behavior change for quick weight loss, I always encourage my clients to use the three P's: Plan, Purchase, and Prep.
Plan: Choose the day most convenient for you and make it your "plan" day. That will be your day to write out what you will eat for breakfast, lunch, and dinner for the week.
Keep your plan simple for the first week or two. Start by choosing two items for breakfast and two items for lunch, then rotate for the week. For dinner, try rotating a vegetable, grain, and a main protein. Decide whether there's anything unhealthy you could skip; for instance, the cheese on your salad or the oil on your vegetables. If you frequently go out to eat, plan ahead which restaurants you will go to, look over their menus, and choose what you will eat accordingly.
Purchase: Making a grocery list could help you lose weight. According to a new study in a journal of nutrition education and behavior, those who made a shopping list before going to the store had a healthier weight than those who didn't.
Even though you just planned your meals for the week and may know exactly what you need, writing out a list and sticking to it will help lessen the temptation to buy random foods or two pints of ice cream because it is on sale.
Prep: I am a big believer in batch cooking. First, decide which starches, vegetables, and protein (fish, chicken, tofu, beef etc.) you will prepare for the week. Then decide on a time to prep and start cooking.
Some mornings during the week, I will bake chicken (about 25 minutes) while I shower and get dressed for work. Before I leave, I will place the chicken in a Tupperware container and separate it into individual servings when I get home.
Some suggestions:
Batch-cook quinoa (a super grain) to eat as a side dish or top a salad. Cut sweet potatoes into wedges, drizzle with olive oil, and roast at 400 degrees for 20 minutes.
Include a good source of protein such as chicken, turkey, fish, or tofu. A good serving size typically is four to five ounces per meal.
Vegetables should always be included at lunch and dinner. Try spring mix for your lunch. For dinner, choose two vegetables, such as broccoli and asparagus, and rotate them as options for the week.