Over the years, I’ve had the chance to help hundreds of people on their weight loss journeys. While there is always a bit of nutrition and fitness confusion to clear up (thank you, diet industry), most folks really do know much of what they should and shouldn’t be doing.  Eat better.  Eat less.  Move more.  But why do I have such a hard time getting it done? they wonder. Today I’m sharing with you the strategies that will help you sidestep your weight loss barriers and finally achieve your goals.

Weight loss success begins with a solid action plan that’s personalized for your lifestyle and needs. So often when attempting change, we think about all the things we’ll do right, all the while neglecting the temptations and challenges that will lurk at every turn.  By dealing with these obstacles honestly and realistically, you can make your chances at success that much more attainable. 

Here are a few thoughts to get you started with your own action plan and the strategies you’ll need to overcome any stumbling blocks along the way.

This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

The Usual Suspects

There’s a good chance that that if you’re trying to lose weight, this ain’t your first rodeo. If so, take a long minute to think about your previous weight loss attempts. What worked well for you? And perhaps more importantly, what flat out did NOT work for you?

Did you struggle to stick with your plan? What tripped you up along the way? Make a list of these stumbling blocks.  Do not pretend they don’t exist or that your sheer force of will will enable you to soar past them without grazing a toe.

Look at your list and begin to brainstorm solutions.  While some may be overcome with avoidance, others must be tackled directly.  Do you struggle with stress eating? Seek out ways to soothe your frazzled nerves without food. If you tend to mindlessly snack whilst watching the boob tube, turn off the TV and do something else!  Or, if you find yourself eating and drinking a wee bit too much with certain friends, test that friendship and have a frank conversation about the changes you’d like to make.

By taking a clear-eyed look at your previous weight loss attempts, you can zero in on your most effective tactics all while sidestepping your weight loss barriers.

Create an environment for success.

Whenever tackling a serious lifestyle change, it’s important to set yourself up for success. While willpower is well and good, why not simplify your life and make it easier to reach your goals? 

Take some time to think about what will make it easier for you to stick to your plan. Remember, it is far better to get rid of obstacles than to be constantly tripping over them.  Here are just a few ideas to get you started:

• Plan your meals a week in advance and shop accordingly. Do as much meal prep ahead of time as possible so that following your plan during the week is a snap.
• Clear out temptations so you don’t have to waste energy constantly avoiding them.  If you can’t simply toss them out, at least get them out of sight.
• Stock your home and office with nourishing foods that will keep hunger at bay and fuel your activity throughout the day.
• Keep your gym bag packed and ready in your car for post-work workouts.
• Post reminders and encouraging notes where you’ll see them.
• Buddy up with a friend or your spouse for extra accountability and encouragement.
• Join an online support group.

Fill the void.

Anytime you give up a pet activity, you’ll find yourself with a big ole’ hole in your routine.  And, if you do not fill that hole with something constructive or productive, it’ll be all too easy to just flop back into your old habits. 

For example, let’s say you’ve gone cold turkey and you used to smoke during your work breaks. Unless you figure out something else to do with your time, you will go crazy thinking about that now forbidden cigarette. Whether you go for a quick walk outside, fix a cup of tea, or catch up on emails, find another positive activity that will distract you from the temptation to light up.

Or maybe you’ve been using food to deal with boredom and you’re trying to stop.  Here’s a chance to kill two birds with one stone!  By choosing a new hobby, whether it be hiking, pickleball, or line dancing, you’ll not only quit the unnecessary noshing, but you’ll also get off the couch and maybe have some fun!

Kicking a bad habit takes more than just quitting. If you’re serious about making lasting changes, you’ve got to create new habits that will fill the void and spur you onto success.

Know your team.

Identify the angels as well as the saboteurs in your life.  Maybe you have a spouse who cheerfully changes alongside you to ease your way.  On the other hand, you might have a cheeky co-worker whose greatest thrill is to leave donuts on your desk whenever she knows you’re trying to lose a little weight. 

While we’d all prefer to be surrounded by those who are nothing other than supportive and encouraging of our goals, that is not the real world.  Some people are a breath of fresh air and others are stinkers.  Though we can’t control the actions and behavior of others, sometimes identifying the players on the field can at least give those relationships a bit of context.

Get back in that saddle!

But what if, even after all this thoughtful planning, you still manage to mess up and lose track of your goals?  Fear not and let not your heart be troubled, I say!  When you take a nosedive out of the proverbial saddle, you know what to do.  Get right back on that horse. 

Don’t wait–not for tomorrow, Monday, next month, or the New Year.  Ate too much at lunch?  Don’t throw in the towel and think, Oh well!  Might as well pig out the rest of the day because TODAY is shot!   Nonsense.  Don’t let a lapse become a relapse.  

Or maybe you took a bite of some monster muffin in the office break room.  While you may be tempted to polish it off and blow your calorie budget, don’t get into that ‘all or none’ mentality.  Take a moment to remember why you are chasing your goal, get focused, and get back on track.

It Takes Grit

Despite what self-help and gimmicky diet books might promise, don’t fool yourself into thinking that any lifestyle change will be easy.  Overhaul your life in a matter of days or weeks?  Please.  Many of our habits are decades in the making! How could anyone claim to rewire them in just 30 days? 

No, real change takes time and stubborn commitment.  There will be ups and downs and certainly 30 days of focused effort will give you a running start, but changing your regimen, your rituals, your mindset, is an endurance event.

When you set your mind on change and begin to imagine the steps before you, the question isn’t, Will I stumble?  Rather you should be asking yourself, When will I mess up and how will I deal with that?  Will it merely be a lapse?  Or an utter relapse?  How you deal with your weight loss barriers will determine whether or not you will truly change and reach your goals.

Changing your lifestyle and losing weight is definitely a journey. Be kind to yourself along the way! Changes worth making are rarely easy, but nothing compares to reaching that finish line. Armed with a personalized plan, you CAN reach your goals!

PS. Want to learn more about effective meal planning and weight loss strategies? Check out my Plan for Success series HERE!

The post How to Sidestep your Weight Loss Barriers appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop through these links, which helps to make this blog possible. Thank you for your support!

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

If you’d like to read other posts in this series, you can find them here!

The post A Plan for Success: Evelyn’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! If you’ve ever been startled by the number on the scale or stumped by stubborn pounds, then this one is for you! Today’s post is all about the weight loss strategies that will help you shed pounds and get results, whether you’re a spring chicken or a fine wine.

Weight gain can sneak up on the best of us—particularly so as we age. Oftentimes the extra weight seems to appear overnight and getting rid of it? Good grief! Like a bad houseguest, these pounds show up uninvited and then refuse to leave!

Though it may seem like your pants will never zip again, know that weight loss is possible at any age! With the help of our fictional friend, Evelyn, I’m going to show you how to deal with life’s curve balls and a scale that just won’t budge. You’ll see that with customized weight loss strategies, there’s no age limit on reaching your goals! So follow along as we put together yet another Plan for Success.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Weight Loss Strategies

Remember Evelyn? She’s our busy caretaker who spends her days helping out her parents and chasing sweet grandbabies. Nearing 60 herself, Evelyn is no stranger to the changes that come with age, especially the big one–menopause. Going through ‘the change’ has certainly been no walk in the park and to add insult to injury, Evelyn’s gained 15 pounds seemingly overnight. She’s made a few attempts to lose the weight, but without much success. Her old dieting tricks just don’t seem to work anymore. She needs a new plan that will help her lose those stubborn pounds before she loses her mind!

So let’s get something going for our friend, Evelyn, shall we? Aging and menopause can be tricky to navigate, but with a little grace and some fresh strategies, Evelyn can lose the weight and achieve her goals!

Crunching the Numbers

It’s time to do a little math and figure out a weight loss plan that will be perfect for Evelyn’s needs. If we assume that Evelyn is 5’3″, 150 pounds, and 58 years old, she would need roughly 1500-1700 calories per day to maintain her weight, taking into account a bit of light activity. In other words, if Evelyn eats an average of 1600 calories per day, her weight will remain stable and she’ll neither gain nor lose a pound.

Now if you’re thinking to yourself, ‘Gosh that doesn’t seem like much,’ you are right! My friends, 1600 calories isn’t a lot and it certainly doesn’t offer much in the way of wiggle room. You quickly see why weight gain happens so easily as we age, especially if physical activity isn’t a priority.

Furthermore, you can also see why weight loss becomes a tricky proposition. If, say, we wanted to help Evelyn lose about a pound per week and so cut out 500 of those precious calories, she’d be down to a measly 1000-1200 calories per day. This is an amount most dietitians would be hesitant to recommend. Such a low calorie level is not only difficult to sustain, but will also lead to nutritional deficiencies and increased risk of muscle loss.

Fortunately, a calorie deficit does not have to be created through diet alone. Because she has such a limited calorie budget to begin with, adding physical activity will be key to creating that calorie deficit without subsisting on starvation rations. And, more importantly, that same physical activity will also help Evelyn regain strength and reach her fitness goals. I’d call that killing two birds with one stone!

Take Inventory

When dealing with a limited calorie plan, keeping an accurate food journal becomes essential. It is just too easy to blow that calorie budget with a nibble here, a nibble there. A food log will also help Evelyn see the nutritional quality of her food choices and to what extent her diet is (or isn’t) balanced.

In order to lose about 1 pound per week, Evelyn should begin with a 1300 calorie plan combined with 45-60 minutes of daily moderate to vigorous physical activity. Keeping a food journal will help her stick to this plan, monitor her progress, and get results. With consistency and commitment, Evelyn will be able to gradually lose the 15-20 pounds she hopes to lose and attain her goal weight within 4 to 5 months.

Here are a few extra food journaling tips:

• Choose a food journaling website or app such as SparkPeople or MyFitnessPal. These are fantastic tools that make food journaling so much easier. Even better? They’re free so you can try both and see which you prefer! Be sure to also check out their apps for easy journaling on the go!
• Measure everything for at least two weeks. Though time consuming, a food journal will only be as accurate as your measurements. If you’re going to make the effort to keep a food log, make it count and do it right!
• Most food journaling websites and apps also include handy exercise trackers. Logging your minutes of physical activity will give you a great sense of accomplishment as well as an estimate of calories burned. Though not 100% accurate, you’ll at least get sense of how many calories you’re burning and whether or not you’re close to reaching your target.

Protein Power for Weight Loss

Though calories often take center stage where weight loss is concerned, a person’s macronutrient intake also deserves attention. Macronutrients include those nutrients which give our bodies calories, namely carbohydrate, protein, and fat. (Alcohol is a fourth source of calories, though not technically considered a nutrient since our bodies do not require it.) They also play important roles in everything from energy metabolism and performance to vitamin absorption and immunity.

Protein, in particular, is a nutrient deserving extra attention. Whenever a person is losing weight, fat is not the only thing being lost, sad to say. Because a calorie deficit places a person in a ‘tearing down’ mode, muscle mass is also affected and can be lost to varying degrees. To minimize this undesirable impact on our muscle, a person MUST consume enough protein to provide the body with the building blocks essential to ongoing muscle support and maintenance. Let’s look at how Evelyn should work this important nutrient into her own weight loss strategy:

• Based on Evelyn’s particular weight loss plan and current physique, she should strive for 90-100 grams of protein per day (1.3-1.5 g protein per kg body weight). Given her typical carb-heavy diet, this may initially seem like a lot, but will be essential to her health and fitness.
• If Evelyn follows a 1300 calorie plan, this would mean about 30% of her calories should be coming from protein choices. That handy food journal she’s been keeping will really help her hit this target.
• Added bonus? Protein-rich meals are more satiating due to the fact that protein takes longer to digest and absorb. In other words, upping her protein intake will make sticking to her calorie plan much easier!
• When it comes to protein, there are lots of options! Though animal-based foods (e.g. meat, poultry, fish, dairy, and eggs) provide the most complete and bioavailable sources of protein, there are many excellent plant-based options as well, such as soy, beans, legumes, nuts and more.

That Sweet Tooth

Not gonna lie, it’s hard to lose weight if you’re eating very much sugar. Why? Sugar is a simple carbohydrate that provides a quick source of energy with no staying power. It adds calories that most people can’t afford and little to no nutritional value.

While this doesn’t mean that you have to completely eradicate any and all sweetness from your life, it does mean that you have to fit it (sparingly) into your calorie plan. A good rule of thumb? Calories from added sugars should not exceed 10% of your daily budget. In Evelyn’s case, this would mean that no more than 130 calories (or 32 grams) should come from sugar or sugary treats.

Not sure where sugar is sneaking into your diet? Check out this little round-up of the usual suspects:

• Any added sugars such as white sugar, brown sugar, honey, syrups, agave nectar, and the like
• Candy and chocolate
• Ice cream, cookies, and desserts
• Pastries and muffins
• Nutella (there, I said it)
• Sugar-coated dried fruits
• Sugar-laden cereals, ‘health’ or ‘energy’ bars, and flavored yogurts
• Coffee and tea drinks containing anything other than the brew and water or milk
• Regular soda, cocoa, cider, and juice
• Alcoholic drinks with mixers

Notice that juice is on the list. Even if it says in big ole’ letters NO SUGAR ADDED, juice is still incredibly high in sugar. Why? Because it contains multiple servings of fruit worth of sugar without the accompanying fiber. Just ask yourself, what would be more filling? A 12-ounce glass of orange juice or the 3 to 4 ORANGES it would take to make that glass of OJ? Don’t get me wrong, juice certainly has nutritional value and can have its place in a healthy diet, but when you’re cutting back it’s better to eat your calories, not drink them.

Learn to Make Better Choices when Eating Out

Let’s be honest here. Regular restaurant dining will bounce that calorie budget before you can say, ‘Check, please!’ Considering that the average restaurant meal provides well over 1000 calories, it would be near impossible for our Evelyn to stick to her 1300 calorie plan without some serious restaurant recon. Though my bottom-line recommendation would still be to dine-in at home, here are some tips to help the dieting diner navigate a restaurant menu.

• Many restaurants now offer healthier options and nutrition information either printed right on the menu or available upon request. Take advantage and choose something that fits into your plan!
• To cut back on those big restaurant portions, opt for a half-plate or lunch-sized version of the entrée you wish to order.
• Choose menu items with cooking methods that add little or no fat, such as grilling, broiling, roasting, and steaming
• Steer clear of those that do add considerable fat, such as frying, pan-frying, and sauteeing
• Be wary of fat-laden toppings, dressings, and sauces. You can always request they be served on the side so that you control how much is added to your food.
• Know that salads aren’t always the best choice! Thanks to all the goodies they pile on top, many restaurant salads are well over 1000 calories!
• As always, think about your drink! Help keep your calories in check by ordering something without any.
• If all else fails, remember that an easy way to cut the calories of any dish in half is to split it with a friend!

Get Strong

If Evelyn is serious about regaining strength and getting back in shape, losing weight is not enough. She must begin an exercise program that will build muscle and challenge her body to get stronger. Though I would advocate that she seek out a qualified personal trainer or strength coach to design a program for her, an initial at-home routine that incorporates classic body weight exercises would also be a great place to start.

The benefits of strength training go far beyond having ‘toned’ muscles. Not only would Evelyn have the strength to chase those grandkids and assist her elderly parents, but she would also be warding off the muscle loss that can happen with age. Strength training also has the added perk of giving a sluggish metabolism the wake-up call it needs, boosting metabolic rate for up to 48 hours post-workout. I cannot emphasize enough the importance of a solid strength training program at all ages and all stages.

To round out her exercise routine, I would also recommend Evelyn get back into the pool or seek out the group classes she used to enjoy. Not only does this sort of exercise burn calories for weight loss, but the health benefits are beyond measure. From heart disease and blood pressure to diabetes and cancer risk, regular exercise can improve existing health problems and prevent new ones from surfacing.

When it comes down to it, you just can’t beat a great workout that gets your heart rate up and puts a smile on your face! By choosing activities you love, you’ll boost your stamina, relieve stress, improve your health, and burn calories all at the same time!

Final Thoughts

Remember that change doesn’t have to happen overnight! If you find yourself relating to Evelyn and her goals, try picking just one or two of these strategies to begin with and slowly implement the rest over several weeks. (Food journaling would be a great place to start!) Though aging and life’s changing seasons can present their own challenges, it is still possible to lose weight and achieve your fitness goals!

Want to see this game plan in action? Next time, we’ll pull together a meal plan that connects all the dots and puts these weight loss strategies to work!

(If you liked this post, check out these other posts in the Plan for Success series!)

The post Evelyn’s Weight Loss Battle Plan appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! Today I’m excited to share with you the next installment in A Plan for Success! In this series, I show how everyday people can reach their goals with personalized weight loss strategies and custom meal planning help. From identifying obstacles and establishing a goal to developing individualized tactics and a sample meal plan, I’ll demonstrate step-by-step how to make weight loss a reality, no matter the circumstances!

So without further ado, allow me to introduce you to our fictional friend, Evelyn. I suspect that if you have ever struggled with stubborn pounds, her story will sound all too familiar.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Evelyn’s Story

Changing Seasons

Ask anyone and they’ll tell you, Evelyn is the heart of her family. She is all at once a daughter, wife, mother, and now one very happy grandma! Between checking in on her aging parents and babysitting the grands a few days per week, Evelyn finds herself as busy as ever.

Life’s theme these days has definitely been all about change, including the big one–menopause. As if adjusting to an empty nest wasn’t enough, going through ‘the change’ has been no walk in the park. Between the hot flashes, brain fog, and raw emotions, Evelyn often wonders who’s driving this crazy train! And, just to add insult to injury, she’s also gained a good 15 pounds seemingly overnight. She can’t really think of anything she’s doing differently, and so figures her metabolism must be yet another casualty of the Big M.

Typical Diet

Evelyn describes her eating habits as ‘pretty normal.’ She’ll have something quick for breakfast, like instant oatmeal or a muffin, alongside a couple cups of coffee with creamer. Lunch varies, but is usually eaten at home. She might make herself a sandwich or warm up leftovers and she always tries to throw in a serving of fruit or veggies for good measure.

Dinner is definitely the most variable meal in her day. Now that the kids have flown the coop and started families of their own, Evelyn and her husband often grab dinner at one of their favorite restaurants or order take-out. Though Evelyn used to love cooking, 25+ years of heavy lifting in the kitchen has left her more than a little burnt out.

While she doesn’t particularly see herself as a snacker, Evelyn confesses to having quite the sweet tooth. She tries to exercise a little restraint, but who is she kidding? By mid-afternoon, she’s ready for chocolate and pretty much any kind will do.

Fitness

Evelyn admits that exercise has slowly gone by the wayside over the last 5 or 10 years. Though she used to be an avid swimmer and enjoyed taking group classes at her neighborhood gym, Evelyn can’t think of the last time she swam a lap. She can feel that she’s gotten weaker over the years and doesn’t like the hit her stamina has taken as a result. Afterall, she’s got grandbabies to chase!

Stubborn Pounds

Evelyn has made a few attempts to lose the weight, but without any real success. She used to have no trouble dieting to keep her weight in check, but that’s all changed, too. It just seems like no matter what she does, the pounds simply will not come off.

Despite these set-backs and frustrations, however, Evelyn is determined to be successful. Aside from the aggravation of pants that won’t zip, recent lab work hasn’t been looking so good either. With a family history of both diabetes and heart disease, she knows she needs to take action now. Ultimately, Evelyn wants to lose those stubborn pounds, regain her strength, and protect her health; fitting into her old swimsuit will just be icing on the cake!

Evelyn’s Obstacles

Goals worth achieving are seldom easy, and Evelyn here is no exception. Though she is motivated and determined to make changes and get results, losing weight is rarely a cake walk. So let’s take a moment to identify the very real obstacles that Evelyn will face on her weight loss journey.

• Despite nearing retirement age, Evelyn’s days are full to the brim. She’s committed to caring for her parents and helping with the grandkids, but often feels worn out by the end of the day and less than motivated to exercise.
• Without an army to cook for, Evelyn and her husband have started eating out multiple times per week. While this is certainly enjoyable, restaurant meals are notoriously high in calories and can make weight loss difficult for even the most dutiful dieter.
• Based on her eating habits, there’s a good chance Evelyn is consuming much more sugar than she realizes and will need to cut back if she is serious about losing weight and improving her health.
• After so many years of cooking for her family, Evelyn has lost the motivation to get back into the kitchen. Any realistic meal plan will have to take this into consideration.
• Over the last decade, Evelyn has let exercise go by the wayside and with it, her fitness. As a result, she has likely lost significant muscle mass.
• While age can and does contribute to less than favorable changes to metabolism, the combination of an increased caloric intake, a decrease in physical activity, and a decrease in metabolically active muscle is most definitely a recipe for weight gain.
• And finally, menopause can certainly add its own challenges to any weight loss effort. In particular, changes in fat distribution, fatigue, mood swings, and possible changes to metabolism can each throw a wrench into even the best of plans. Though frustrating to be sure, these obstacles are not insurmountable and can each be dealt with.

Embrace change!

As Evelyn herself has noted, this season of life is all about change, so what better time to embrace the changes that will improve her health, elevate her wellbeing, and enable her to achieve her goals? It will take commitment and at times, even a stubborn will to succeed, but with the right plan in hand, she can do it!

Next time, we’ll start to piece together the weight loss strategies that will equip Evelyn to reach her goals. And who knows? Perhaps you’ll learn a trick or two that will help you on your own weight loss journey! Thanks for reading and don’t stop chasing down your goals!

If you’d like to read other posts in this series, check them out here!

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Welcome back to The Diet Oracle! Today we’re continuing our latest installment of A Plan for Success. In this series, I want to show you how everyday people can make weight loss a reality, no matter their situation! With personalized strategies and custom meal planning, change is possible for anyone. Whether you want to improve the way you eat, lose weight, or get in shape, a plan that is perfectly tailored to your needs will ensure you reach your goals! Today, we’re going to create a weight loss meal plan for men that’s perfect for busy dads.

In this latest installment, we’ve been working with Chuck, our busy family man who’s come to the realization that his ole’ bod ain’t what it used to be. Though he used to dominate the field back in the glory days, a recent alumni game left him gassed and useless to his teammates. Ultimately, he’d like to lose 30 pounds, get back in shape, and reclaim some of his old stamina. Chuck wants results and he’s ready to make the changes that will bring back his A Game.

In the last post, we talked about the strategies that would help Chuck get more regular with his meals, make better choices when eating out, get those portions under control, and rein in his weekend nosh fest. Today, we’re going to get specific and create a weight loss meal plan for men that puts all the pieces together and delivers results!

Food for Thought

Now as you may recall, Chuck’s dietary intake is all over the place, from meal-to-meal and from day-to-day. Given that Chuck stands at 5’11 and weighs in at 215 pounds, his daily calorie needs are likely somewhere between 2300-2700 calories per day. With a 2000 calorie meal plan, Chuck will start to see that number on the scale go down anywhere from 1-2 pounds per week.

Because Chuck is unaccustomed to eating regular meals, it’s important that his options are straightforward and hassle-free. Anything overly fussy will be left by the wayside, so I purposely went with options that required little preparation and would not seem like “diet” food. Though he will still need to do a little planning for the week and shop accordingly, the options below will not require too much time and effort.

I also made sure to include multiple options for lunch, since this meal is often the most variable. He needs ideas for what to pack on days he’s eating at his desk as well as examples for what to order when he eats out.

Chuck’s Sample Meal Plan

Breakfast

• 1 slice whole grain toast
• 1 tablespoon peanut butter
• Chicken-apple breakfast sausage (e.g. Aidell’s)
• 1 banana
• Coffee (black)
• (450 calories, 50 g carbohydrate, 20 g fat, 21 g protein)

Lunch

• Olive Garden’s Chicken Parmigiana (Lunch Entrée)
• 1 serving salad
• Water or other calorie-free beverage
• (720 calories, 78 g carbohydrate, 28 g fat, 22 g protein)

~ OR ~

• Turkey and Swiss Sub Sandwich (4 oz sliced deli turkey, 1 slice Swiss cheese, lettuce, tomato, onion, and Dijon mustard on a hoagie roll)
• 1 serving Triscuit Thin Crisps
• 1 cup sugar snap peas
• 1 cup grapes
• Water or other calorie-free beverage
• (613 calories, 78 g carbohydrate, 17 g fat, 40 g protein

~ OR ~

• Campbell’s Chunky Fajita Steak Soup (1 can)
• 1 oz Cheddar cheese
• 1 serving Tostitos Baked Scoops
• 1 orange
• Water or other calorie-free beverage
• (617 calories, 94 g carbohydrate, 15 g fat, 31 g protein

Afternoon Snack

• 1 medium piece of fruit, such as an apple or pear
• (80 calories, 21 g carbohydrate, <1 g fat, <1 g protein)

Dinner

• 6 oz grilled or broiled beef sirloin steak
• 1 medium baked potato with 1 Tb sour cream
• 1 cup steamed vegetables
• 1-12 oz beer
• (729 calories, 64 g carbohydrate, 15 g fat, 61 g protein)

Evening Treat

• Skinny Cow Caramel Truffle Bar (100 calories) ~OR~
• Kemps Orange Cream Bar (80 calories) ~OR~
• Blue Bunny Light Cookies & Cream Ice Cream Bar (110 calories)

The Numbers

This meal plan would provide Chuck approximately 1900-2000 calories with 48% of calories from carbohydrate, 26% from fat, and 26% from protein. Each meal has a balance of food groups, which will ward off hunger attacks all while providing his body with the nutrients he needs to get back in shape. Combining this plan with moderate-intensity exercise 3-4 days per week, Chuck will start to see the scale go down approximately 2 pounds each week. All this, AND he still get to knock back a cold one each day!

This meal plan for men proves that with individualized strategies, anyone can lose weight and still enjoy their favorite foods. Weight loss doesn’t haven’t to be all about deprivation! By creating a plan that’s just right for Chuck, he’ll be able to make changes he can stick with over the long haul and ultimately reach his goal!

I hope you found Chuck’s example helpful! I look forward to building on this series of strategies for everyday people who want to lose weight without losing their sanity. As always, thanks for reading and stay focused on your goals!

The post Chuck’s Meal Plan for Weight Loss appeared first on The Diet Oracle.

Happy Friday and welcome back to The Diet Oracle! In our second installment of A Plan for Success, we’re looking at the all-too-common case of Chuck–a hardworking family man who’s decided it’s time to lose the gut and get back in shape.

As you may recall, Chuck would like to lose 30 pounds. Though he didn’t have a particular timeframe in mind, this will be important to nail down before we really dig into the details of meal planning. Let’s say he agrees that 2 pounds per week would be doable, giving us a rough timeframe of 15 weeks, or about 4 months.

Crunching the Numbers

So let’s do a little math, shall we? If Chuck want to lose the gut, he’s going to have to create a calorie deficit and lose some weight. Given that 2 pounds of body weight contain about 7000 calories of energy, Chuck would need to create a calorie deficit of about 1000 calories per day in order to reach his goal (7000 calories/7 days in a week). He can do this by reducing his current food intake and boosting his daily activity.

Now, looking at his typical eating habits, I cannot even begin to estimate his usual intake–it’s all over the board! Some days he misses multiple meals, other days he’s eating out at restaurants. And how about those weekends? There’s a good chance he’s putting down over 3000 calories in snacks alone! For Chuck, there’s no such thing as a ‘usual’ intake, that’s for sure.

Chuck’s Battle Plan

Chuck is determined to lose the gut and get back in shape! To help him reach his goals, Chuck needs a series of realistic action steps that will improve the way he eats all while cutting down his calories. Let’s look at the strategies that will do just that!

Regular meals are a MUST!

• Start each day with breakfast, even if it is very small at first. Ideally, Chuck should include a mix of food groups that would provide a nice balance of carbohydrate, protein, and fat. This could be as simple as a slice of whole grain toast with peanut butter and serving of cottage cheese with fruit.
• Lunch needs to happen everyday, it doesn’t matter how busy he is. To ensure there’s always something on hand, Chuck should make 3 lunches on Sunday night to bring to work each week. If there’s an office fridge, he could bring healthy leftovers, sandwiches, or even balanced frozen meals. Otherwise, keeping a supply of hearty canned soups, nutritious protein bars, trail mix, or other nonperishable items in his desk drawer would guarantee he always has something to eat.
• If business lunches are part of the job, Chuck must learn how to make better choices when eating out. If Chuck is used to eating a giant plate of pasta alfredo with steak, switching to a half-plate of pasta marinara topped with grilled chicken and a side salad would easily save him 800 calories. Or, if he’s a burger man (and I suspect he is), simply downsizing that double deluxe with bacon to a classic cheeseburger and leaving behind half the fries would skinny his lunch by 900 calories. As you can see, it doesn’t have to be all salads all the time!

Reining in those portion sizes

It’s time to get those serving sizes under control at dinner time. Thankfully, if Chuck can successfully get going on 2-3 of the above strategies, he won’t be so ravenously hungry come 6pm. This aside, here are a few more tricks to help him curtail those portions.

• About 30 minutes before dinner, have an apple, handful of raw veggies, or cup of vegetable soup. By filling up on nutritious, lower-calorie options, he’ll eat less overall at the table.
• Switch to a smaller dinner plate. Smaller plate=smaller portions!
• Steaks should not be the size of your foot! Ideally, a portion should be about the size your palm. If this seems too skimpy, at least start by whittling it down to the size of your hand.
• Have an extra scoop of veggies…and one LESS scoop of the starchy side. Once again, look for ways to fill up on lower calorie options!
• Be careful with high-fat condiments and toppings like butter, salad dressings, mayo, dipping oils, and the like. Just 1 tablespoon of one of these can add 75 to 110 calories, so be careful and use sparingly!
• Sweet tooth after dinner? Instead of filling up a bowl with several scoops of ice cream, buy a box of ice cream bars, fudgsicles, or ice cream sandwiches. Not only will one of these satisfy that craving, but they’re already portion-controlled for you! This one simple swap can easily save Chuck 700 calories.

And now…THE WEEKEND

Looking back at Chuck’s diet history, it’s obvious that the weekend needs a lot of work. Though snacks can be a fun part of family get-togethers and watching the big game, overdoing it can truly undo all the good choices that were made throughout the week, at least as far as caloric intake goes. To keep it simple, here is where I would start.

• Put together a fruit and veggie tray with low-fat dip for a healthy snack that’s sweet and savory with great crunch!
• Be sure to include some lean, sliced meats! These are a satisfying fan favorite that will bring some nutritious protein to the snack line.
• Use a dessert plate to limit portions at the buffet table and stick to one pass, two at the most.
• Want to lose the gut? Time to cut back on the brewskis! One easy trick is to match every beer with a calorie-free beverage, such as water or fruit-infused seltzer. Shoot for no more than 2 beers per day.

Final Thoughts

Though this may seem like a lot to work on, changing the way you eat doesn’t have to happen overnight. By focusing on maybe 2-3 strategies per week, Chuck will slowly begin to reshape his eating habits and his midsection. Small changes really do deliver big results in time and everyday is a chance to get one step closer to your goal!

Next time, we’ll take all of these guiding principles and create a customized meal plan that’s perfect for Chuck. By taking out all the guesswork, Chuck will know exactly how to put all of these strategies to work in order to lose the gut and get the results he’s looking for.

As always, thanks for reading and I hope some of these strategies will help you as you chase down your goals!

P.S. If you like this series, check out’s Jane’s Plan for Success here, here, and here.

The post Chuck’s Plan to Lose the Gut appeared first on The Diet Oracle.

Hey there! Welcome to our second installment in A Plan for Success! In this series, I want to show you how everyday people can lose weight and get in shape with personalized strategies and custom meal planning. Using the example of familiar (albeit fictional) faces, you’ll see that with a SMART goal and solid action plan, change is possible for anyone, no matter their circumstances. Whether your goal is to lose the gut and get in shape or improve your health and wellness, you can reach your goal!

Today we’re going to meet Chuck, a husband and father of two who’s had a bit of a reality check. Trying to recapture the glory days at a recent reunion, he made the startling discovery that the ole’ bod ain’t what it used to be. Let’s take a closer look at Chuck’s experience.

Meet our Busy Dad

Rude Awakening

Chuck’s a hardworking family man who woke up one morning and realized he’s pushing forty and has gained as much in pounds since his bachelor days. Working a hectic office job and keeping up with his family hasn’t left much time for hitting the gym and he knows his eating habits are nothing to brag about.

What meal pattern?

Chuck’s never been big on breakfast, relying instead on coffee to get him through the day. And what about lunch? Definitely hit or miss. With looming deadlines, Chuck will often work right through his lunch hour, though he does end up eating out a couple times each week with clients.

Naturally by the time he gets home, Chuck is ravenous and dinner is the main event. He loves a big steak with all the fixings. Never been much for vegetables, though he’ll take a few if only to avoid a scolding from his 4-year-old. Dinner is always followed up with some sort of treat. Perhaps a big bowl of ice cream or a few cookies and a big glass of milk. After a stressful day at work, it’s hard to beat dessert with his favorite people.

Workin’ for the Weekend

Chuck lives for the weekend and weekends are all about family, friends, football, and lots of great food! Ever a sports fan, he loves watching the big game, be it one of his kids’ little league matches or his favorite team on the big screen. And what’s a game without some snacks? Chuck loves a good spread with some good brew. Chips and dip, hot wings, bar mix, sliders–you name it.

Wake-up Call

Chuck used to play a variety of sports in high school and would love to join one of the local clubs, but a recent alumni game at his 20 year reunion proved he is way out of shape and useless on the field. Coming to grips with the trajectory of his weight and fitness level, Chuck’s decided it’s time to make some changes…even if it means eating vegetables.

When it comes down to it, Chuck knows he needs to lose weight and start exercising again. Though he doesn’t feel like he needs to get back down to his ‘fighting weight’ of days gone by, dropping 30 wouldn’t be a bad idea. Ultimately, he’d just like to lose the gut and be able to spend an hour on the field without keeling over.

Ready to Lose the Gut

Chuck has seen the writing on the wall and is ready to make some changes, but he’s definitely got some obstacles ahead of him. How many can you spot? Let’s go through them.

• To begin with, Chuck’s time and energy are stretched to the max. The demands of work and home life leave him with little wiggle room in his schedule. As a result, penciling in exercise will be a real challenge.
• Chuck’s eating habits are erratic, to say the least. He tends to skip meals–sometimes both breakfast AND lunch–only to indulge in huge portions later in the day.
• Chuck eats out at least twice per week, likely a huge source of extra calories.
• Chuck tends to graze all weekend long on high-calorie, high-fat snacks with reckless abandon. It’s something he associates with friends and family and not a habit he’ll be eager to give up.
• Though not a binge drinker, he does put down quite a few beers over the course of a weekend and could definitely cut back.

Fortunately, Chuck doesn’t have to try and change everything overnight. By tackling a few things at a time, he can begin to reshape his habits and that midsection. No doubt, it will take commitment and a willingness to do things differently, but with a solid and realistic action plan, he can lose the gut and reclaim his fitness.

In our next post, we’ll start to formulate Chuck’s battle plan and who knows? Maybe you’ll discover a few helpful strategies to work into your own battle plan!

The post A Plan for Success: Meet Chuck appeared first on The Diet Oracle.

Remember Jane? She’s our busy wife and mom of 3 kiddos who’s hoping to finally lose the 25 pounds of baby weight she’s been holding onto and get into shape. She’s got a family vacation coming up and would like to have the energy and stamina to keep up with her busy crew. Jane is ready to make some changes and eager to see results!

In the last post, we talked about strategies that would help Jane improve her eating habits, reduce her calorie intake, and make exercise a priority. Today, I want to get more specific and share an actual meal plan that would help Jane shed the 2 pounds per week she needs to lose in order to reach her goal before the plane takes off in 12 weeks.

So here’s a sample menu for Jane to try. If a quick review of her typical diet suggests she eats about 2500 calories per day, an initial calorie goal of 1500-1800 calories with a bit of exercise should really get the ball rolling. Note that each of these suggested meals are either quick and easy or foods that she would be preparing for the rest of the family anyway.

• Breakfast: 6 oz low-fat Greek yogurt with 1 cup sliced fruit, 1 slice of whole grain toast with 2 tsp peanut butter, and coffee with 1 Tb half and half
• Lunch: 3 oz turkey sandwich on whole wheat with Dijon mustard, lettuce and tomato, 1 serving pretzels, 1 cup baby carrots, 1 cup grapes
• Afternoon Snack: 1 medium apple (or other piece of fruit) and 1 ounce cheese OR 1 tall 2% latte with sugar-free syrup (if desired)
• Dinner: 1 cup cooked Barilla Protein Plus Spaghetti with 1/2 cup marinara sauce, 3 – 1 ounce meatballs (e.g. Aidell’s) and 2 Tb grated mozzarella cheese, big green salad with colorful veggies and 2 Tb salad dressing
• After Dinner Snack/Treat: 2 squares Dove Dark Chocolate OR 4 oz wine OR 3 cups Skinny Pop Popcorn

In addition to her meal plan, Jane should be sure to get in adequate fluids. Sipping on calorie-free beverages throughout the day will ensure she stays hydrated and avoids mistaking thirst cues for hunger. I personally love water that’s been infused with pretty much any kind of fruit. It has just a touch of flavor and sweetness, which I love! Cucumber and mint are also nice add-ins. Shooting for 8 cups of calorie-free beverages per day is a great place to start. (And yes, caffeinated beverages DO count toward your hydration needs! This topic has been well studied and you can rest assured, caffeinated beverages will help you stay hydrated.)

This meal plan would provide Jane approximately 1600 calories with about 51% of calories from carbohydrate, 29% fat, and 20% protein. Combining this with 30 minutes of moderate intensity exercise each day, Jane will start to see that number on the scale go down. Though it’s impossible to predict the exact number she’ll shed each week, she’ll be on track to drop the 25 pounds she hopes to lose over the next 3 months. And, by choosing strategies that are realistic for her lifestyle and busy schedule, she is more likely to stick with it and see it through to the finish line.

I hope Jane’s example has been helpful for you and look forward to building on this series of how-to strategies for successful weight loss. As always, thanks for reading and don’t give up on those goals! You can do it!

The post A Plan for Success: Jane’s Meal Plan appeared first on The Diet Oracle.

So let’s get something going for our friend, Jane. She’s finally ready and committed to making some changes and just needs a solid action plan that will deliver results.

As you may recall from the last post, Jane has some leftover baby weight that she’d like to lose before an upcoming family vacation. She’d also like to get back in shape. Taking a closer look at the numbers, Jane is hoping to drop about 25 pounds in the next 3 months. Breaking this down further, she would need to lose approximately 2 pounds per week to reach her goal. Though this may not seem like much, creating a calorie deficit of 1000 calories per day will require consistency and commitment. She needs a battle plan.

Knowing that Jane is super busy and doesn’t want to be eating a different menu than the rest of the family, here are a few strategies that will ensure she’s creating that calorie deficit without demanding too much of her time and energy.

• Take time on the weekends to do a little meal planning for the week. It doesn’t have to be fancy, but figuring out your meals ahead of time and shopping accordingly can make all the difference between success and failure.
• Do some advance meal prep and cooking, if possible. Baking chicken for Monday night dinner? Do a double batch and save the extra for another meal. Sandwiches on the lunch menu? Make enough for a couple days to save time later in the week. And of course, washing and prepping veggies all at once gives you a fridge full of ready-to-eat snacks and ingredients. Most kids love helping in the kitchen and this is a great way to get them involved!

• Eat breakfast everyday! Though eating more may seem counterintuitive, eating breakfast can really help keep hunger at bay and prevent overeating later in the day.
• Cut back on (or cut out!) any sugary drinks, like juices, sports drinks, regular soda, sweet tea, coffee drinks, and the like. Assuming Jane was downing a glass of juice each morning and grabbing a grande Frappuccino or latte most afternoons, cutting these out would save her at least 400 calories per day!
• Avoid afternoon grazing. While I heartily encourage a balanced, nutritious snack in the afternoon, mindless noshing can really blow the calorie budget. Just think, a handful of chips, baby’s leftover animal crackers, and half a Costco muffin can quickly add up to over 500 calories!
• Regardless of what’s on the dinner menu, reducing your portion size is an easy way to cut back without any extra effort in the kitchen. Begin with a big serving of veggies and good source of protein, then focus on reducing starches and added fats bit by bit. This can be done with measuring cups or by simply taking fewer scoops with the serving utensil. Using smaller plates is another helpful tactic. Either way, be purposeful. By skipping the bread and butter and taking one less scoop of the mac and cheese at dinner, Jane could easily save 350 calories!
• The benefits of exercise extend far beyond burning calories. Improving strength and cardiovascular fitness will not only give Jane the muscle power and stamina life demands, but also enhance her health and longevity. Scheduling exercise and training as one would an appointment is a great way to make sure it doesn’t slip through the cracks. As a busy wife and mom, Jane will need look at her week and identify the best time to squeeze in a class, hit the gym, pop in a workout DVD, or get outside.

Notice that all of the above action steps, when taken together, would enable Jane to reduce her intake by over 1200 calories without any extra cooking or special menus! She still gets to eat what the rest of the family is eating and enjoy her favorite foods. By cutting back on empty calories, mindless munching, and large portions, she can lose the weight and reach her goals her way. And, if she gets in at least 30 minutes of moderate intensity exercise most days, she’ll also increase her calorie burn and regain her fitness. This is truly a winning plan that’s just right for Jane!

Though having a set of guiding principles is incredibly helpful when you’re trying to lose weight, sometimes you just need a clear “to do” list. Something that’s easy to follow and takes out all the guesswork. In the next post, I’ll be sharing just that! We’ll take a look at a sample meal plan designed just for Jane that will fit with her lifestyle and deliver the results she’s looking for. As always, thanks for reading and don’t give up on your goals!

The post A Plan For Success: Jane’s Battle Plan appeared first on The Diet Oracle.

If New Year resolutions are any evidence, it is easy to set goals but hard to actually make anything of them. So often we know what we’d like to see happen and yet get totally stalled by the how. But not to worry! Though changing habits is hard, a clear action plan will boost your confidence and ensure you are taking the right steps to achieve your goals.

Over the next series of posts, I’ll be walking you through a few all-too-familiar scenarios and demonstrate just how to make weight loss goals a reality. To kick things off, we’ll begin with our fictional friend, Jane.

Jane is in her late 30’s and busy as all get out. Between caring for her bustling family, working part-time, and helping out at the church, her days are full to the brim. After three babies and a little leftover weight from each one, she finds herself 25 pounds heavier than she’d like and feeling frustrated.

Jane knows she’s got to make changes, but there’s little time to spare for extra cooking and she definitely does NOT want to be eating something different from the rest of the family. She also knows she needs to be better about regular meals. Afterall, she’s the one constantly getting after the kids to make “healthy choices”! Low on energy, Jane will frequently reach for caffeinated drinks or random snacks for a quick pick-me-up. Though she used to exercise regularly, that’s flown out the window. Who’s got the time?

Over the last few years, Jane’s made several attempts to lose the weight and get in shape, but quickly loses steam before making any real headway. She just doesn’t have the time or energy for complicated meal plans and restrictive food lists. With a family vacation on the horizon, however, and feeling for the first time ever like she can’t keep up physically with the rest of her crew, Jane is determined to lose the weight and get fit.

Jane’s story definitely hits close to home for many of us, doesn’t it? Days are full and energy is stretched thin. Finding the time to focus on our own wellness can be a challenge to the say the least. Thankfully, everyday is an opportunity for change and a clear action plan is crucial to making that happen.

In the next post, we’ll be looking at strategies that will help Jane cut calories, improve the quality of her diet, regain fitness, and ultimately reach her goals. Thanks for reading!

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