At the beginning of every year, people across the nation resolve to do new things to create a new “them” in the new year. By this time, most have already given up on their resolutions be it to lose weight, work out more, or eat healthily.
I too have been one of those people…in the past. Every year, I’d make new years resolutions to lose weight, only to give up at the beginning of the process.
I think the problem was I didn’t have a solid enough plan in place to reach my goals. I also didn’t have help…until now.
At the end of last year, I started working out at a new gym. I signed up for personal fitness training. That was the first step but everybody knows that 90% of changing your body is how you eat. So, now I’m under the care of a nutritionist.
The first thing my nutritionist did was evaluate my eating habits and the foods I crave. She then wrote up a meal plan for me that would allow me one cheat day. With the plan, I will consume about 1650 calories a day. This gives me plenty of energy for my work outs as opposed to the regular 1200 calories that diets tend to put people on.
It’s been 2 weeks since I started the meal plan and I have to admit, it wasn’t easy to acclimate to. My first 3 days I had a horrible headache. That’s because I had to cut out added sugars from my diet. When I tell you my body felt like it was detoxing from drugs, that’s an understatement. On day 1 I caved and ate cookies. On day 2 I had a late night snack that I shouldn’t have. By day 3 I stuck to the plan to the letter.
The key with any weight loss plan is to follow it most of the time. My nutritionist said, “You can cheat once a week and lose weight. If you cheat twice, you’ll gain.” I think that’s ingrained my thinking now.
I really want to lose weight but more importantly, I just want to be healthy. So, my meal plan summarized is as follows:
- Eat at set intervals each day
- No more than 1 carb per meal
- No carb loading
- 3 meals per day, 3 snacks between the meals
- No dairy (except on a cheat day)
- No to little processed foods
- No added sugars
Some of the foods/snacks I eat:
- Eggs, chicken, turkey, fish, 6 ounces. Beef, 3-4 ounces
- 1 cup of Whole grains (rice, oatmeal, pasta), quinoa)
- Beans (If eaten with other grains, only 1/2 a cup of each)
- Vegetables 2-3x a day
- Sweet potatoes and red potatoes
- Apple butter on my sandwiches, in oatmeal etc.
- Agave to sweeten (no more than 1 tbsp)
- Fruit – no more than 1 in a smoothie
- Original almond milk – no more than 1/2 cup
- Nuts, seeds and legumes (1 cup max)
- Snacks: Think Thin, KIND granola, nuts, fruit, low sugar oatmeal packets
NOTE: My meal plan was created specifically for my body and what I need. For someone else, it could make them gain weight. There’s also more to the plan that I didn’t include but If you are interested in finding out more about my nutritionist and getting your own meal plan, please visit http://wellnessbysandra.com. She also has amazing recipes