What To Eat At Night For Dinner To Lose Weight Planning Six Meals a Day

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Planning Six Meals a Day

I’m so proud of you for putting in the effort to lose weight. It is not an easy journey but together we will get there. If you do your part, I will commit my time, knowledge and resources to do my part.

Now let’s get to work. How do you plan, shop and cook for 42 meals in one week? Plan, plan and plan. First, you start making a shopping list before you go grocery shopping. Your main meals (breakfast, lunch and dinner) should consist of protein, carbohydrates and at least 2 servings of fruit and/or vegetables. Your meals are planned in advance and can even be prepared in advance. Decide what to eat for breakfast, lunch and dinner. Protein shakes are great meal replacements. Buy yogurt, fresh fruit and raw vegetables for snacks. Avoid prepackaged processed foods, such as cookies and chips. Remember: if you don’t buy it and don’t bring it home, you can’t eat it.

Staying on schedule is huge. Stick to a schedule. Plan to eat about three hours apart. Your first meal should be before 9am and your last meal or snack should be no later than 7pm. Eating at regular intervals tells your body not to store calories/fat. When meals are skipped, the wrong message is sent to the body to store calories as fat because the body thinks it is hungry. Therefore, eat often.

Eat the colors of the rainbow. Eat a variety of foods. This will avoid boring meals. Eating a variety of colors can help keep you energized from your meals and keep you from feeling like you’re eating the same foods over and over again. Plan each meal to contain at least two different colors. Research has shown that the color blue is considered to be an appetite suppressant while red, brown and green are appetite stimulants. Since our eyes play an important role in helping us select foods, remember that foods are packaged to entice us to buy. It is best to buy non-prepackaged foods. Buy fresh fruits and vegetables as snacks. Buy frozen fruits and vegetables to add to a protein shake. Avoid buying frozen meals.

Pack your bags in advance. This is very important if you work outside the home. Prepare meals the night before. Planning is the key to helping you stay on track successfully. Preparing meals in advance reduces the chances of eating “unhealthy” snacks on the go. If you’re tempted by that bag of chips or that dreaded candy bar, eat it on the go and don’t bring it inside (buy the snack format).

Finally, remember that the overall goal is to cut calories. Eating six meals in the end means eating fewer calories throughout the day because you’re eating smaller portions per meal.

Stay healthy, stay fit and rooting for you!

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