Simple Meal Plan to Lose Weight — The College Nutritionist
https://www.collegenutritionist.com/blog/simple-meal-plan-to-lose-weight
1. Track What You're Eating 1. Track What You're Eating Tracking what you are eating can actually be an incredibly helpful tool. It does NOT have to be something you do forever - even tracking for a few days can be an eye-opening experience. As you keep a journal of what you are eating, you will notice where most of your calories are coming from. This way, you can see what is really worth it to you.If pen and paper is not your style, use an app. I like the app Lose It (versus My Fitness Pal) because there are fewer foods, i.e. less confusion when you are trying to pick a chicken.How do you determine the correct calorie amount for you? I honestly have found that app algorithms and calculations based on your height, weight and gender are pretty inaccurate - because they do not take into account your metabolism!This is where tracking your meals becomes really helpful. I recommend keeping track of what you are eating normally for 3-5 days (without restriction!) and then subtracting 100-250 calories from that average. This way, your new calorie goal will suit your metabolism, and will be doable for the long term (it does not make any sense to follow a 1200 calorie per day diet only to go back to your "normal" way of eating later on, and gain the weight back, right?)2. Reduce Starchy Carbohydrates 2. Reduce Starchy CarbohydratesPlease note I did not say "eliminate,” just reduce! I do not believe that deprivation helps your overall goals.Reducing total is significantly proven (1) to:reduce your appetitecause faster weight loss when compared to high carb dietsboost your metabolism while losing weight if eating adequate proteinWhat are starchy carbohydrates? Starches include grains like bread, rice, pasta, and quinoa, and they also include starchy vegetables like beans, peas, corn, and potatoes. Starch serving sizes are generally 120 calories and equal to a slice of thicker bread, 1/2 cup of cooked rice, quinoa, or beans, or 1 cup of starchy vegetables like corn.The best way to lower your starch content is to make substitutions that feel equal. A medium russet potato contains approximately 30 grams of starch. A medium sweet potato contains only about 8 grams. When you make that switch, you still get to have a potato with your meal.Eat your veggie burger wrapped in lettuce instead of on a bun. Then you are still getting a favorite lunch with only a small tweak to better suit your goals.When you start tracking your calories, pay attention to how many servings of starches you are eating. Can you eat 1 or 2 fewer servings without feeling deprived? Can you swap something out for a less starchy option and still enjoy your favorite dinner?3. Add Non-starchy Vegetables for Volume 3. Add Non-starchy Vegetables for VolumeThis is really the best trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you can get so much more bang for your buck (both financially and in calorie count) by filling up on the veggies.For example, would you prefer to eat 1/2 cup of rice, or 3 cups of cauliflower rice?Making these small substitutions will help you feel full longer. You won’t end up running back for another snack an hour after dinner.Here is a list of really great, non-starchy vegetables to fill up your plate with:ArtichokesAsparagusBean SproutsBroccoliBrussel SproutsCarrotsCauliflowerCucumberEggplantLettuceMushroomsPeppersRadishesSalad GreensSpinachTomatoZucchini4. Focus on Eating ONLY When You're Hungry, Not from Boredom, Stress or other Emotions 4. Focus on Eating ONLY When You're Hungry, Not from Boredom, Stress or other EmotionsThis is the toughest one. But it may be the most important! Boredom and emotional eating are one of the biggest causes of weight gain.Learn your body's personal hunger & fullness cues. When you're feeling an emotion and you're not hungry, you have to find other activities besides eating. Text a friend to say hi, take a quick walk around the block (or even just the room), or practice calm breathing. This can be tough, but it absolutely gets easier as you build the skill. Talk with a therapist if that helps. One trick that might help you learn your cues is to drink water any time you feel an urge to grab a snack and see if the urge passes. Then if you are still actually feeling hungry, make sure you grab a healthy snack, like sugar free greek yogurt.Get my easy 1-week meal plan Get my easy 1-week meal plan
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