Get Ready for Summer
Weight loss does NOT need to be complicated. "Experts" make it seem complicated by telling you to meal prep for 10 hours, or create recipes with 15 ingredients. But weight loss done the right way can be simple.
Here are some general tips I recommend for weight loss, especially when it’s time to start preparing for summer; and I list a simple meal plan afterwards.
Summer Weight Loss Tips And Simple Meal Plan
Here are (truly) simple tips that can make a BIG difference.
1. TRACK WHAT YOU'RE EATING
Tracking what you're eating can actually be an incredibly helpful tool. It does NOT have to be forever - even tracking for a few days can be an eye-opening experience. This way, you can see what's really worth it to you.
I like the app Lose It (versus My Fitness Pal) because there are fewer foods, i.e. less confusion when you're trying to pick a chicken.
How to determine the correct calorie amount for you? I honestly have found that app algorithms and calculations based your height, weight and gender are pretty inaccurate - because they don't take into account your metabolism!
So I recommend tracking what you're eating normally for 3-5 days (without restriction!) and then subtracting 100-250 calories from that average. This way, your new calorie goal will suit your metabolism, and will be doable for the long term (it makes no sense to follow a 1200 calorie diet only to go back to your "normal" way of eating later on, and gain the weight back, right?)
2. REDUCE STARCHY CARBOHYDRATES
Please note I didn't say "eliminate"! Reducing total carbohydrates in the diet is significantly proven (1) to:
- reduce your appetite
- cause faster weight loss compared to high carb diets
- boost your metabolism while losing weight if eating adequate protein
What are starchy carbohydrates? Starches include grains like bread, rice, pasta, and quinoa, and they also include starchy vegetables like beans, peas, corn, and potatoes.
Starch serving sizes are generally 120 calories - a slice of thicker bread, 1/2 cup of cooked rice, quinoa, or beans, or 1 cup starchy vegetables like corn.
When you start tracking your calories, notice how many servings of starches you're eating. Can you eat 1 or 2 fewer servings without feeling deprived?
3. ADD NON-STARCHY VEGETABLES FOR VOLUME
This is really the best trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you can get so much more bang for your buck by filling up on the veggies.
For example, would you prefer to eat 1/2 cup of rice, or 3 cups of cauliflower rice?
4. FOCUS ON EATING ONLY WHEN YOU'RE HUNGRY, NOT FROM BOREDOM, STRESS OR OTHER EMOTIONS
This is the toughest one. But it may be the most important!
Learn your body's personal hunger & fullness cues. When you're feeling an emotion and you're not hungry, you have to find other activities besides eating. This can be tough, but it absolutely gets easier as you build the skill. Talk with a therapist if that helps.
IF WEIGHT LOSS IS IMPORTANT TO YOU, MAKE TIME FOR IT
Time is really an illusion! We make time for things we WANT to make time for. For example - if I have work to do, but I just saw a TikTok video for a super cute Amazon throw blanket, I'm making time to do a little online shopping.
Make time to plan what you're going to eat, grocery shop, and meal prep. It does NOT have to take very long and you CAN use shortcuts (e.g. buy pre-grilled chicken strips & pre cut-up veggies).
Simple Meal Plan to Lose Weight for Summer
Since the summer months usually mean beach trips and heat waves that demand less clothing, summer is a great time to reveal the progress you’ve been making with your weight loss and body confidence.
Here are some super simple meal plan ideas to lose weight, especially when it’s time to start preparing for summer.
BREAKFAST
First of all, only eat if you're actually hungry. Listen to your body's hunger & fullness cues - don't force yourself to eat.
If you are hungry, stick with protein & fat type foods like eggs, cheese, and avocado. Here are some ideas:
- 2 hard boiled eggs + 1 string cheese
- Omelet with diced bell pepper and ½ avocado
- 1 low-sugar yogurt with ⅛ cup crushed nuts
AND! Did you know that eating protein at breakfast can absolutely decrease carb cravings later in the day (2)?
LUNCH
What do we want from lunch? We want to be full & satisfied but not be so lethargic that we can't get back to work!
It's easy to create filling and energizing lunches & dinners with my "formula" also known as #thatformula:
- 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.
- 100-200 calories of fats, like avocado, cheese, oil etc.
- 4-5 oz of protein like chicken, tofu, beef, etc.
Here's an example lunch!
1 can tuna (protein) + 1 Tbsp mayo + everything bagel seasoning. Mix those ingredients together. Dip 2 cups of baby carrots!
SNACKS
Similar to breakfast, I recommend sticking with protein & fat foods to keep you full and energized, but to limit total carbohydrates.
Here are some examples!
- 1 cup baby carrots + 1 to-go guacamole
- 2 hard boiled eggs + 1 string cheese (yes, breakfast meals can double as snacks!)
- 1-2 servings of jerky
DINNER
Follow the same formula I discussed above!
- 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.
- 100-200 calories of fats, like avocado, cheese, oil etc.
- 4-5 oz of protein like chicken, tofu, beef, etc.
Here's an example dinner!
2 cups broccoli + 1 serving frozen shrimp. Stir fry with an oil spray & drain away any excess water. Top with 2 Tbsp peanut sauce, and 1/8 cup roasted peanuts.
Citations:
1. https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12230
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334852/
