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Meal Planning for Weight Loss

Losing weight is not a simple task. The body is a complicated instrument, with many different systems that have to work together if you’re going to be your healthiest. Understanding all those systems may seem overwhelming, but meal planning is a helpful approach that’s been used by many dieters. Meal planning is a great way to simplify weight loss while reducing stress. Set aside some time to choose foods that are delicious and healthy and see how that effort pays off!

Simplify Your Week

One of the major stressors in most people’s day is making decisions. From what clothes to wear in the morning to what emails to respond to before bed, our lives are filled with choices. All those decisions add up, leaving people overwhelmed. In fact, decision fatigue is one reason people give up on healthy choices, falling back on fast food instead of maintaining weight loss diets or spending the evening with T.V. rather than going to the gym. 

The benefit of meal planning is that it is not just for weight loss. Taking the time to plan your meals before Monday comes will help reduce the stress of juggling recipes and grocery shopping throughout the week. Lay out your meal choices on the weekend when you are relaxed. If you’ve ever stood at the refrigerator staring glumly at what’s inside and wondering what you can have for dinner, you’ll appreciate having a plan. Fill your plan with satisfying, healthy choices, and make the rest of your week a little easier.

Eliminate Food Frenzy

There are two consistencies when it comes to being hungry:

  1. The worst time to go grocery shopping is when you everything sounds delicious.
  2. The worst time to decide what you should eat is when you’re hungry.

Unfortunately, sometimes grocery shopping is often most convenient on your way home from work, and it isn’t easy to pause and consider different food choices in the middle of a busy day. As a result, many people don’t think about their next meal until they’re ravenous, and often, immediately after restocking the refrigerator, leading to a wide selection of foods that don’t tie in well with your weight loss diets. Low blood sugar can make lots of unhealthy foods seem like reasonable choices, and stopping to prepare nourishing food is hard to do when your stomach’s growling.

If you’ve planned ahead, though, that decision is already made. You know what to eat next, and you know it’s in your kitchen, ready for you. Plus, with meal planning (for weight loss or not), you don’t risk the temptation of buying everything that looks good at the grocery store, allowing you to stay closer to your budget and eliminate the habit of stocking your pantry with junk food you would usually buy out of hunger.

Get Feedback On Your Diet

There are always new, amazing weight loss diets, but the truth is that each body is different, and every person will respond differently to a diet plan. While a low carb diet may make your neighbor feel amazing, your body may not respond to it at all. Meal planning is an excellent addition to a weight loss journey, as it helps you to look back over your week and the results you’ve seen. Scratch the stress of counting calories with standard weight loss diets and map out your nutrition information through comprehensive meal planning for weight loss.

In fact, taking your meal plan to a medical professional can be valuable for personalizing your progress by determining the effects of certain foods on your health and the recommendations that this professional has for continued momentum. The right plan will not only help you lose weight, but it will also make you feel vibrant and strong. 

Add Foods To Your Diet

People generally focus on what they shouldn’t eat when they’re on a diet, but the world is full of so many different foods, and only some of them are unhealthy. Weight loss diets are a great opportunity to focus on food that is delicious and satisfying in the way that only healthy foods can be. You may not always think to start your day with juicy blueberries and end it with a buttery salmon fillet, but with a little meal planning, you can have delightful weight loss meals that are new and exciting in addition to being healthy.

Get Food Prep Out Of The Way

Once you’ve picked your meals for the week and done your shopping, you can get some of the work of food preparation done. It’s efficient to chop a lot of vegetables at once and grill some chicken breasts to add to several meals, and it also gives you the satisfaction of beginning the week knowing you’re ready. Here’s an example of a day’s menu, demonstrating how easy it can be with a little food prep.

Breakfast: Green Smoothie.

• 1 cup spinach
• ½ banana
• ½ cup strawberries
• ¼ avocado (the fruits and vegetables can be stored in a container in the fridge, or in the freezer if you have a powerful blender and want a slushier smoothie).
• ½ cup greek yogurt
• ½ cup almond milk

Blend and enjoy!

  • Snack: 1 cup of blueberries and 1 ounce of almonds (portion out both fruit and nuts in single serving containers).

Lunch: Chicken Spinach Salad

• 2 cups salad greens
• 1 cup cherry tomatoes
• 4 ounces grilled chicken
• 1 tablespoon toasted, chopped pecans
• 2 tablespoons vinaigrette

All the salad components can be prepared ahead of time. Simply toss together when you’re ready to eat.

  • Afternoon Snack: 1 cup baby carrots and 2 tablespoons hummus

Dinner: Salmon with Vegetables and Quinoa

• 4 ounces salmon, grilled
• ½ cup chopped broccoli
• ½ cup carrot coins
• 2 tablespoons teriyaki sauce
• ½ teaspoon sesame seeds
• ½ cup cooked quinoa

Sauté vegetables until crisp-tender, then stir in teriyaki sauce. Add the salmon, then sprinkle with sesame seeds and serve with warmed quinoa.

For help with weight loss diets, lifestyle changes and medical weight loss programs, see us at Apollo Medical Associates. Our skilled professionals will help you address any imbalances that may be undermining your efforts. Medical weight loss programs, bioidentical hormone therapy, and functional medicine are all ways we can help you get to a healthy, vibrant weight. Weight loss is just one of the benefits of a body that is in balance!

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1115 Elkton Drive, Suite 107
Colorado Springs, CO 80907