A Little Planning Can Lead to Big Weight Loss

The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy. The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.
Here are a few reasons that planning your meals in advance can help you lose weight more easily:
• Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
• Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
• You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.
If you're following a Elite Fitness program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:
1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3. Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.
4. Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
o hard-boiled eggs and whole-grain toast
o oatmeal with berries and nuts
o grilled chicken and a salad
o canned tuna or chicken and brown rice
o sandwiches on whole-grain bread or wraps
o nuts and dried fruit
o string cheese and whole-grain crackers
o yogurt and fruit
o Whey Protein Powder
o vegetables and hummus
5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.

Sure-Fire Tips for Healty Weight Loss

* Eat a variety of foods - lean protein; complex carbohydrates such as whole-grains, fruits and vegetables; and "good" fats, like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil.
* Eat at least 5 servings of fruits and vegetables daily. Chose different colors of fruits and vegetables to ensure optimal nutrition.
* Say NO to bad fats, like saturated fats from animal sources and trans fats from fried foods, and snack and fast-food products.
* Be careful about portion sizes. If you must have seconds, serve yourself vegetables.
* Exercise at least 60 minutes every day.
* Clean out the kitchen and eliminate all junk food. Toss out high-calorie, high-fat foods that will tempt you to overeat -- chips, cookies, crackers, ice cream, candy bars, etc.
* Fill your kitchen with lean protein, fruits and vegetables, whole grains, legumes, nuts and seeds, good fats, and low-fat dairy products.
* Eat smaller meals more frequently. Five to six per day may be best. Space your meals every three to four hours throughout your day. Try taking low-fat cheese and whole-grain crackers to school for a snack, or eat a tablespoon of peanut butter with 1 slice of whole-grain bread after school. Find foods that are healthy and that keep you full.
* If you like lots of food on your plate, fill up with a large salad and a super serving of green beans, broccoli, cabbage, kale, or other low-calorie vegetable.
* Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) help strengthen the immune system and keep you well. They are also low in calories and fat, and high in fiber.
* Avoid "empty calories" including sugar containing sodas and fruit drinks

If you need more information on weight loss and dieting, contact one of the Elite Fitness Trainers at Elitefitness@redventuresinc.com or talk to your primary health care practitioner. Also, ask friends, family, or coworkers to join you as you work to change your eating habits and pare down your weight. Sticking to a weight loss plan is much easier when you have someone to support you.