We are all so busy, I know. And eating healthy gets pushed to the side, usually first. In fact, a lot of people will find time to work out but cannot figure out their nutrition plan. There is a saying going around: “I don’t really need a personal trainer as much as I need someone to follow me around and slap food out of my hand.”
When you are trying to lose weight, you need to cut some calories, but not many. When I am in weight loss mode I eat “right = 1,700-1,800 calories” a day. That also means I follow the 95/5 rule: Eat right 95 percent of the time and only splurge for five percent of my day. When I am in maintenance mode (meaning I want to stay at my current weight), I eat 2,000 calories and follow the 80/20 rule: Eat right 80 percent of the time and splurge 20 percent of the time. Usually, that means I eat right during the week but on Saturday night you can find me at Yaya’s, eating dinner with my husband, sans kids.
The most important thing is to be consistent. I encourage my weight loss clients to “Eat like a Monday…on Saturday.” That mentality will keep you from brunching and cheating on your diet. I am NOT saying don’t enjoy life. But if you have specific goals, you will have to be disciplined. That usually means sacrificing a couple things UNTIL you reach that goal. Remember, you will eat cupcakes and cheese dip again – just not today.
Keeping it simple is best. When you are first starting to regulate your calorie intake, it can be so overwhelming. As you read over what a normal day looks like for me, I hope you are encouraged that these are things that are EASY! Pick one or two of the meals or snacks and try to incorporate those into your weekly meal plan.
4 AM: Alarm goes off, Monday through Friday. I drink a glass of water to replenish my body from the night. Coffee is ready (Tip: I pre-set it every night. Because coffee is life.), and I drink it on the way to the gym. I do use a little hazelnut creamer, because what is coffee without creamer?!
5 AM-6AM: is when I get MY workout in. I always do a Bootcamp, HIIT workout (High Intensity Interval Training), Spin or Yoga. I like to mix it up every day so my body continues to change, and honestly, so I don’t get bored.
7 AM Breakfast: Post shower and I need something QUICK as I get myself and my four kids ready to run out the door. My go-to breakfast is two scrambled eggs, vanilla Greek yogurt with frozen blueberries and a piece of whole wheat toast with sugar free jelly or honey. [350 calories]
10 AM Snack: RX Bar, they’re all natural, made with fruit and nuts only. The Chocolate Coconut flavor is my favorite. [210 calories]
NOON Lunch: Greek Wrap with 3 ounces of grilled chicken, hummus, olives, and feta cheese. [390 calories]
2 PM Snack: Running out the door to start school pickups at three different schools, so I like to keep it simple. Three ounces of turkey breast, two pieces of whole wheat bread, mustard, tomato, lettuce, pickles. [250 calories]
6:30 PM Dinner: I really try to get veggies and a lean meat for dinner. My dinners are a little heavier on the calories, but I need them. 3 ounces of grilled salmon, roasted Brussels sprouts, a medium baked sweet potato, a glass of red wine and two Dove Dark Chocolate pieces. [600 calories]
Total calorie count for the day: 1,845! That is a LOT of food, right?! You can lose weight while you EAT real food. Carbs, coffee, fruit, wine, chocolate. It can be done!