HEALTHY MEAL PLANNING FOR WEIGHT LOSS
MAKE MEAL PLANNING EASY (AND WEIGHT LOSS WILL FOLLOW)
Easy weekly meal planning and cooking at home will help you reach your health goals and improve your willpower. In fact, cooking at home has been shown to increase the likelihood of success when trying to lose weight and stick to a nutrition plan. [1] When you cook for yourself, you feel more empowered and can steer clear of unhealthy additives in food prepared by others.
OBESITY AND EATING OUT
Cooking at home has steadily decreased over the last fifty years while consumption of foods prepared away from home keeps increasing. Our collective waistline continues to expand as well.
Food prepared for us tends to be higher in salt, sugar, saturated fat, trans fat, processed ingredients, and calories. These increase inflammation in the body and the likelihood of diabetes, heart disease, stroke, etc. In addition, these meals tend to be low in fiber and lead to various digestive conditions. Studies have shown that fast food consumption is related to the incidence of asthma, wheeze, allergies, and eczema.[2] It’s time we took back control of our nutrition and our health.
FAST FOOD IS BAD FOOD
The dietary quality of food prepared for us is left to chance. Many chain restaurants now include calories on their menu, but it tells us little of the actual ingredients or nutritional value of the menu items. Most restaurants try to maximize profits and not their customer’s health. Vegetable oil is used instead of extra virgin olive oil or avocado oil. Conventionally raised meats and produce are utilized instead of organic and pasture-raised. Sugar, unhealthy fats, and salt are added to create hyper-palatable foods that we tend to overeat and are addictive.
If that wasn’t enough to convince you, research on diet and mood has shown that a customized diet and moderate exercise for mature adults improves mental well being and lessens the sway of negative triggers.[3] On the other hand, fast food consumption was has been associated with depression and anxiety.
Who knew? Happiness and willpower can be enhanced with meal planning based on whole foods. You'll also feel more self-empowered when you prepare your meals.
BEING BUSY IS NOT AN EXCUSE
We all suffer from time constraints and sub-optimal habits entrenched in our behaviors. Unfortunately, our nutrition tends to suffer as we squeeze it into our busy lives. There is a better way.
Setting up systems, meal planning, and hiring a health coach will significantly increase the odds of success when following a new diet. [4]
GIVE YOUR BODY WHAT IT REQUIRES
Food prepared at home tends to have more fiber, nutrients, and lower fat and sodium levels. In addition, there is the added benefit of knowing exactly what ingredients you’re putting into your body. You can choose to consume meals that consist of healthy fats and high-quality meat and produce while also discovering food intolerances or allergies. While we all benefit from a diet rooted in whole foods and cooked at home, you need to find the foods that work best for you. When you know what you’re putting into your body, you can monitor your energy level, sleep quality, digestive health, and adjust your nutrition as necessary.
All healthy habits are important but planning your meals is critical, especially in the early days when you’re trying to figure out what works best for your body and wean yourself off addictive foods. In the beginning, your body's craving the old comfort foods, and you still have the knee-jerk reaction to reach for high caloric processed food when you’re stressed, tired, angry, etc. At our weaker moments, we’re all prone to fall into the last-minute “grab what’s fast and convenient” trap. Drive-throughs and DoorDash make it oh so easy and accessible.
EASY HEALTHY MEAL PLANNING
You need to be prepared with ingredients at home based on a recipe plan for the upcoming week. In addition, bulk cooking protein and vegetables is a sure-fire way to have healthy food options available and make it easier to stick to a diet plan.
Meal planning paired with a health coach can create lasting change and form healthy habits that last a lifetime. I provide recipe plans for my clients based on their food preferences, the time needed to prepare the recipes, and a shopping list to make grocery trips painless. Advanced cooking skills are not necessary.
Having the ingredients on hand and a system helps you stay on track even when your defenses are down, ensuring success. After the week is over, I review the plan with my clients and determine what worked well, what foods should be added or eliminated, etc.