As the summer winds down and the school year kicks off its a reminder that not only are the lazy days of summer ending but so are our lazy diets. Between the frozen drinks and frozen treats its easy to indulge and even easier to gain a few unwanted pounds. Luckily with our schedules back in full gear it can be easier than you think to get back on track! Here are some ideas to help start your fall off on the right foot and get your diet back on track.
Meals Plans:
One of the best ways to make sure you get back in to a diet and stick too is to plan your meals. Take one a day out of the week to plan your meals. This will include breakfast, lunch, dinner and any snacks. Meal planning will help you avoid guessing and making hasty decisions at the grocery store. Once you have planned out your meals only shop for those items. Take the meal plan with you so you know exactly what you are shopping for and keep your eyes from wandering. Its easy to see the potato chips and ice cream when you have to walk down every isle of the store to think about what you should buy. Help yourself avoid temptation!
Freezer meals:
Another great idea along with your meal planning is freezer meals. They are becoming more and more popular especially with busy families. Freezer meals are a great way to make healthy meals that can be prepared quickly. Many diets fall through the cracks due to lack of convenience so make it convenient for you. Take and evening or after noon and prepare a few freeze meals for the week ahead. This will allow you to just a grab a meal form the freeze and heat it up for a quick and nutritious meal. You can make freezer meals for any meal of the day. If you work in an environment where you have access to an oven or microwave you can make smaller freezer meals to take for a quick lunch minus all of the sodium which is typically found in frozen meals you buy at the store.
Pre-portioned snacks:
To avoid over eating and to keep your metabolism revved up through out the day it is always a good idea to have snacks on hand. A fat reducing review can help you construct a clear outline of what you require to focus on to complete your fat reducing target if you're a starter; or serve as a reminder for these who are at an intermediate or more enhance step of their weight loss strategy. Promptly after are seven steps that can serve as methods for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss programs have fooled people into considering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. But sometimes snacking can get out of hand! This is especially true when sitting in front of the TV or even at work sitting in front of the computer. Its a good idea to buy snacks that are already proportioned for you such as fruit or granola bars. However, often times pre-portioned items can cost more than buying bulk items. So, portion your snacks yourself. Buy your snacks and place a portion size in a ziplock bag. As soon as you get home from the store put several portions into individual ziplock bags so you have a quick snack and the nutrition information is already figured out for you. This is great with kids as well for after school snacks. It keeps them from over eating as well and leaves them with plenty of room for a nutritious dinner.
Pack a lunch:
Packing a lunch daily or at least most days can really help keep the pounds away. According to Madeline Vann, MPH, when you pack your own lunch not only are you in control of the amount of calories but also the portion size of what you are consuming. In a study conducted by researchers in Minnesota 19 women were given prepackaged meals each day for lunch for two months. They were given either a small lunch equaling 767 calories or a large lunch equaling 1528 calories and were allowed to eat as much or as little as they liked. The women who were repeatedly exposed to the larger food option ended up eating 278 more calories per day than the women served the smaller portion and gained weight in the process as well.Some good lunch ideas include bringing leftovers, freezer meal as mentioned above, low calorie soup, can or pack of tuna fish.
Activity:
Although your diet contributes 80% to your weight loss success activity plays a major role as well. During the summer we tend to take life a little easier. Now that fall is approaching and your getting your diet back on track its time to get your activity back on track too. At least 60 minutes a day of physical activity is recommended and with the weather cooling down there is no excuse to not get out and move! You can get the whole family involved. Kids and pets need activity too.
References:
Weekly meal planner(August 2012.) Microsoft Office. Retrieved from http://office.microsoft.com/en-us/templates/weekly-meal-planner-TC001018303.aspx
Eatingwell.com(August 2012.) Healthy Freezer Recipes. Retrieved from http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_freezer_recipes?slide=1leaderboardad
Vann, MHP, Madeline ( November 30, 2009.)The Benefits of a Brown Bag Lunch. Retrieved from http://www.everydayhealth.com/weight/brown-bag-lunch-benefits.aspx
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