Best Meal Plans To Lose Weight – Calories in VS calories out. It really is that simple. If you consume more calories than you burn each day, your body stores those extra calories and turns them into fat.
The good news is that our bodies are designed to burn calories. Someone who weighs 150 pounds will burn about 46 calories an hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculations, etc.) and even simple tasks like getting up and walking across a room burn calories.
Best Meal Plans To Lose Weight
Food is the biggest factor in how much weight you lose or gain. Junk food will derail your fitness gains faster than you think. No amount of exercise can make up for 600 calories of pure sugar. On the other hand, eating the right foods will do more for your weight loss goals than 6 hours at the gym ever could.
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Sometimes the “experts” make it seem complicated by telling you to spend an entire day on meal prep or giving you meal plans where every recipe has 15 more ingredients.
Meal planning can be as basic as writing down your known favorite meals and snacks. Most of my favorite meals are the easiest to make. If you don’t like cooking, spending time making complicated meals doesn’t make you want to eat that food any more than if it was easy.
Here are some general tips I recommend for weight loss and at the end you will find my…
Losing weight the easy way involves a few basic things: A diet plan, healthy meals, and a shopping list.
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Tracking what you eat can actually be an incredibly useful tool. It does NOT have to be something you do forever – even watching for a few days can be an impressive experience. As you keep a diary of what you eat, you’ll notice where most of your calories come from. That way, you can see what you’re really worth.
If pen and paper isn’t your style, use an app. I like the Lose It app (over My Fitness Pal) because there is less food, which means less confusion when trying to choose a chicken.
How do you determine the right amount of calories for you? I’ve honestly found that the apps’ algorithms and calculations based on your height, weight and gender are pretty inaccurate – because they don’t take your metabolism into account!
This is where tracking your meals really comes in handy. I recommend tracking what you normally eat for 3-5 days (no limit!) and then subtracting 100-250 calories from that average. That way, your new calorie goal will match your metabolism and be achievable in the long run (there’s no point going on a 1200 calorie a day diet only to go back to your “normal” way of eating later, and gain the weight back , correctly;)
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Please note I didn’t say “eliminate”, just reduce! I don’t think deprivation helps your overall goals.
What are starchy carbohydrates? Starches include grains such as bread, rice, pasta and quinoa, and also include starchy vegetables such as beans, peas, corn and potatoes.
Serving sizes for starches 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 such as corn.
The best way to lower your starch content is to make substitutions that feel equal. A medium russet potato contains about 30 grams of starch. A medium sweet potato contains only about 8 grams. When you make this change, you’ll still have a potato with your meal.
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Eat your veggie burger wrapped in lettuce instead of a bun. Then you’re still getting a favorite lunch with just a little tweaking to better suit your goals.
When you start tracking your calories, pay attention to how many servings of starch you eat. Can you eat 1 or 2 fewer servings without feeling deprived? Can you swap something for a less starchy option and enjoy your favorite dinner?
This is really the best trick! Carbohydrates are mainly found in starches (listed above) and non-starchy vegetables, but you can get a lot more bang for your buck (both financially and in terms of calories) by filling up on vegetables.
Making these small substitutions will help you feel fuller for longer. You won’t end up running back for another snack an hour after dinner.
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This is the hardest. But it might be the most important! Boredom and emotional eating is one of the biggest causes of weight gain.
Learn your body’s personal hunger and fullness cues. When you’re feeling an emotion and you’re not hungry, you need to find other activities besides eating. Text a friend to say hello, take a quick walk around the block (or even just across the room), or practice calm breathing. This can be difficult, but it gets easier as you develop the skill. Talk to a therapist if that helps.
A trick that can help you learn your cues is to drink water every time you feel the urge to grab a snack and see if the urge passes. Then, if you’re still feeling really hungry, be sure to grab a healthy snack like unsweetened Greek yogurt.
Time really is an illusion! We never feel like we have enough time, but really, we make time for things we WANT to make time for. For example – if I have work to do, but I just saw a TikTok video about a super cute Amazon throw blanket, I find time to do a little online shopping.
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Healthy eating and meal planning might not be the most exciting way to spend your time, but if losing weight is important to you, you need to make the time.
Find time to sit down and plan what you’re going to eat and write it down (or use a meal planning app)! To save time in the future, keep a list of your favorite healthy meals so you can just look at your list and create your meal plan. Creating your meal plan should take 15 minutes or less.
Finally, meal preparation. It does NOT have to take long and you CAN take shortcuts (eg buy pre-cooked chicken strips and pre-grilled veggies), but whatever you do, DO NOT skip this important step.
If you have room in your schedule to cook dinner at home, make an extra meal or two during the week. Leftovers totally count as meal prep!
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To help save you some time, here’s a full-day meal plan to give you a starting point. Complete with breakfast, lunch, dinner and snacks.
First of all, eat only if you are really hungry. Listen to your body’s hunger and fullness cues – don’t force yourself to eat.
If you are hungry, go for protein and fat foods like eggs, cheese and avocado. Here are some ideas:
AND! Did you know that eating protein at breakfast can absolutely cut down on carb cravings later in the day (2)?
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What do we want for lunch? We want to be full and satisfied but not so lethargic that we can’t get back to work!
It’s easy to create filling and energizing lunches and dinners with my “formula” aka #thatformula:
1 can tuna (protein) + 1 tablespoon mayonnaise + all bagel seasonings. Mix these ingredients together. Dip 2 cups of baby carrots!
Similar to breakfast, I recommend following foods with protein and fat to keep you full and full of energy, but to limit total carbs.
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2 cups broccoli + 1 serving frozen shrimp. Toss with an oil spray and drain excess water. Top with 2 tablespoons peanut sauce and 1/8 cup roasted peanuts.
Meal prep, meals, dinner, easy dinner, lunch, easy lunch, Trader Joe’s, meal prep, TJ’s, lunches for work, meal ideas If you’re interested in a diet plan to lose weight, you’ve come to the right blog. I focus on helping women choose the right place for their caloric intake needs so they can eat as much food as possible, feel full and satisfied, and lose weight effortlessly. Dieting and weight loss (or maintenance) doesn’t have to be hard work. With a good meal plan, it can be easy and leave you feeling full and satisfied after each meal. You shouldn’t feel deprived!
My take on weight loss is to focus on meals high in protein, fat and vegetables. This will fill you up without consuming too many carbs. Focus on what you add to your plate, rather than what you take away. I also focus on creating super simple meals so you can stick to plans and eat healthy foods when you’re busy. I’m not here to earn a commission selling diet pills that don’t work! Seriously – these meals I recommend take 5-15 minutes to make. Even ordering takes much longer than that. And it’s much more expensive, often not as tasty and can leave you unsatisfied afterwards.
The week leading up to your big day can be a
