Life’s stressors giving you the munchies? If you find yourself reaching for the chips when anxiety strikes, know that you are not alone! According to the American Psychological Association, 27% of people admit to using food as a means to relieve stress and 38% report to have overeaten or eaten unhealthy foods as a response to stress in the last month. The bottom line here? When the going gets tough, a lot of people turn to food for comfort and stress relief. If you’d like to learn more about why we eat when anxiety strikes and practical tips to avoid stress eating, just keep reading!

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Why do we turn to food?

So why do we do this? Why do we crave all manner of tasty things when we’re stressed out? When faced with tense situations, our bodies make survival the top priority. We also long for comfort and actively seek ways to feel good, if only for a moment.

Food, of course, has long been associated with comfort, whether we’re talking a steaming bowl of chicken noodle soup or a bowl of ice cream after losing the big game. But what is it about stress that makes us head for the kitchen? Let’s take a closer look at the role food plays in our reaction to stress.

Cortisol

Also known as the ‘fight-or-flight’ response, stress and anxiety trigger a cascade of physiological changes that prepare the body to battle it out or head for the hills. Through hyperactivation of the hypothalamic-pituitary-adrenocortical (HPA) axis (say that three times fast!), our bodies release the hormones necessary to face whatever threats come our way.

One particular hormone worth considering as we discuss stress eating is cortisol. Released by the adrenal gland in response to stress and anxiety, cortisol is a glucocorticoid responsible for energy replenishment, hunger regulation, and cardiovascular function.

When thrown into stressful situations, cortisol’s job is to make sure the body has the energy needed to face the crisis at hand and it does this by ramping up hunger. To put it simply, we get stressed, our bodies release cortisol, and we eat. Our stress may be purely emotional or mental (like a looming deadline or being stuck at home), but the HPA axis can’t tell the difference and braces for the attack.

The result? Though our bodies might be primed to go full-Rambo, a real physical confrontation never actually occurs and all those extra calories get stored as body fat.

Endorphins

While we’re on the topic, now would be a good time to talk about endorphins. Known as the ‘feel good’ hormones, endorphins are a naturally occurring opioid formed and released by the brain. A power player in our brain’s reward mechanism, they elicit feelings of euphoria and pleasure all while decreasing stress and pain.

A wide range of activities can stimulate the production and release of endorphins, from logging a great workout to having a roll in the sack. Eating in particular has been shown to get these hormones going and though endorphins may help the body know it’s getting satisfied, overeating may trigger an over-stimulation that ultimately leads to weight gain.

A Vicious Cycle

Unfortunately, though stress eating may provide a brief relief, the benefits are only short-lived. While a bit of self-soothing with a favorite treat can feel good in the moment–especially thanks to those endorphins–reality soon comes crashing back in. Not only have studies shown that stress eating does little to reduce anxiety, it may actually worsen mood and can lead to serious weight gain.

So if you find yourself struggling with excessive snacking and overeating, it’s time to change tack and get the strategies you need that will actually reduce stress and give your mood a much needed boost!

First Things First

Before we dig into the strategies that will help you avoid stress eating, it’s essential to start with the basics of good nutrition. The first and most important thing you can do to curb the urge to snack all day long is to eat well-balanced meals throughout the day.

When life gets crazy, regular meals are often one of the first things to go out the window. Time and energy are at a premium and so mundane tasks like grocery shopping, meal planning, and cooking quickly go by the wayside.

The end result is a diet where perceived convenience and comfort are heavily favored over nutritional value. Though ‘tasty’ and ‘healthy’ don’t have to be mutually exclusive, we’re quick to fall back on heavily processed snacks and meals that pile on the extra calories with little to offer in the nutrition department. They just seem easier and we’re all about easy when life’s throwing us curve balls.

Don’t let yourself fall into this trap. Good nutrition doesn’t have to be fussy! Make good nutrition a priority and you’ll reap the benefits both today and beyond. By choosing wholesome, (mostly) unprocessed foods, you’ll provide your body with the lasting energy it needs to face life’s challenges, the nutrients necessary to stave off chronic disease, and the building blocks essential for strength and recovery.

Wondering where to start? Make sure your grocery cart is full of these great choices:

• Complex carbohydrates and fiber from whole grains, starchy vegetables, beans, and legumes
• A variety of fruits and vegetables
• Dairy and eggs
• Lean meats, poultry, pork, fish, and seafood
• Protein-rich plant-based foods and meat alternatives
• Healthy plant-based fats

Strategies to Curb Stress Eating

Now that you know why we turn to food to soothe anxiety and have laid a strong foundation for success, let’s dig into some practical strategies that will help you avoid stress eating. It’s all about rewiring habits, finding alternative ways to deal with stress, and ultimately being kind to yourself.

Clear the Counters

The first important step for reigning in your stress-related eating is to completely clear your table and counters of food between meals. Though a simple strategy, it’s one that works.

Leaving an assortment of goodies out on your counter is a constant visual invitation to snack. Remember the saying, ‘Out of sight, out of mind?’ I’m pretty sure that whoever first coined that phrase was referring to a plate of chocolate chip cookies! So save yourself a bit of willpower and put away the treats. You’ll be less likely to sneak a bite if you have to go rummaging through the cabinets.

A Healthier Spread

Now that you’ve tidied up, you’ve got plenty of room for healthier options! If you like to keep an assortment of snacks within easy reach, now’s the time to swap in the good stuff.

Fresh fruit is always a great idea and makes for the perfect grab and go snack. Or, if you’d rather, put out some crunchy veggies with this Skinny Blue Cheese Dip! If chomping into whole pieces of produce isn’t your thing, take a few minutes to make a fruit and veggie tray or charcuterie board loaded with healthy choices like sliced apples and pears, cucumber spears and celery sticks, thinly sliced turkey, and whatever else inspires you.

Stay Hydrated

Thirst is often mistaken as hunger, so make sure you’re drinking enough! Though there’s no set amount that applies to everyone, the standard recommendation of 8 cups per day is a good place to start. And remember–all beverages except for alcohol count! Just be sure to reach for low- or calorie-free options to avoid excess calories your body doesn’t need.

Here are just a few options to get you started:

• Fruit-infused water
• Fizzy seltzer or club soda with citrus slices
• Mineral water
• Green, black, or white tea
• Herbal tea
• Coffee (decaffeinated or regular)

Treat Yourself Like One of the Kids

I recently saw someone post this brilliant idea to reign in their kids’ snacking throughout the day. Each kid got their own little basket with snacks for the day. Once the basket was empty, that was it! No more snacks.

If you find yourself mindlessly snacking throughout the day, give it a try! Pre-portion a number of snacks for yourself to keep in a designated tub or basket. Include healthy options (think fruit, veggies, whole grain crackers, and cheese sticks) as well as a favorite or two (like chips or a cookie). You’ll get to enjoy a few goodies throughout the day without blowing your calorie budget.

And don’t forget to brush your teeth!

This tip is as practical as they come! To cut back on grazing throughout the day, make a point to brush your teeth after meals. After all, who wants to wreck a minty fresh mouth just for a stale Dorito? For extra credit, slap on a pair of whitening strips to brighten your smile!

Don’t Stock the Offenders

Do you struggle with self-control when it comes to certain foods? Does that quart of ice cream just burn a hole in your brain until you eventually dive in? Or can you hear the Oreos calling your name relentlessly until you finally cave in and get dunking? It might be time to re-think your shopping list.

Sometimes the easiest solution is the most obvious one. If you have a hard time controlling your intake of certain foods, don’t keep them in the house! Instead of buying that quart of ice cream, grab an ice cream cone with the kids for a special treat. Wanting a cookie for dessert? Buy just enough for today from a local bakery. You can still indulge in your favorites without having the constant temptation.

Embrace Comforting Rituals

Sometimes we focus so much on what we shouldn’t be doing that we don’t take the time to consider what we should be adding into our lifestyles. We people are creatures of habit and little rituals, from the way we take our coffee to how we like our eggs. It’s all about creating a routine that is helping and not hurting our well-being.

The habits we choose to nurture in our day-to-day lives can have a huge impact on our health and wellness. If stress eating has become a real struggle for you, look for opportunities to care for yourself and wake up your other senses. A change of pace might be just what the doctor ordered! Here are a few small rituals to consider adding to your day:

• A cup of good coffee before everyone wakes up
• Yoga out on the deck or by a sunny window
• Afternoon tea and devotional time
• Crafting and listening to a favorite podcast
• Reading outside on a picnic blanket or in a hammock
• Gardening after dinner
• Evening bike ride with the family
• Grabbing a quick pick-up game with friends
• An hour tinkering in the shop
• Relaxing to your favorite music
• A bubbly bath before bedtime

Get Busy

All too often, constant grazing is a result of boredom. Combine that boredom with frazzled nerves and you’ve got a recipe for the mindless munchies!

So get busy and look for distractions to take your mind off of food. Tackle a project, weed the garden, start a puzzle, challenge the kids to a board game, get out your knitting stash, organize your work bench–you get the idea! Engage your mind, get a little instant gratification, and forget about what’s in the cupboards.

Break a Sweat

I cannot emphasize enough the benefits of adding regular exercise to your daily routine! While we’re all quick to think of the ways a little activity can improve our health and waistlines, a good sweat session has also been shown to relieve stress, anxiety, and depression.

Whether you’re an exercise devotee or if it’s been awhile since you’ve laced up, set aside time everyday to get moving! The options are limitless. If you can get outside, go for a walk, a quick run, or bike ride. The gym is a great place to get your training in and snag a group exercise class. Stuck at home? No problem! There are loads of free workout videos online that require little floor space and if the internet isn’t an option, do a quick round of calisthenics.

With so many options for every interest and fitness level, you’re sure to find something to enjoy! Make exercise a priority and life’s frustrations will soon fade to the background.

Try Aromatherapy

When life’s stressors have you thinking about snacks, light up your senses with a bit of aromatherapy! Studies have shown that the smell of certain essential oils–particularly vanilla and lavender–has the ability to calm nerves and relieve anxiety. Whether due to influencing the production and release of endorphins or the associations we make with certain smells, these aromatics can help soothe frazzled nerves and put you in a calmer state of mind.

Want to give aromatherapy a try? Here are a few ideas to consider:

• Light a few vanilla-scented candles
• Add a lavender bath bomb to your evening soak
• Stash a lavender sachet near your pillow
• Decorate your mantle with a vanilla reed diffuser
• Bring a pretty lavender plant or two indoors

Practice Self-Talk

Sometimes, you just need to check yourself. While too many people practice negative self-talk–insulting and belittling themselves for failures or perceived inadequacies–positive self-talk can actually be a force for good when it’s constructive and encouraging in nature.

The next time you think about diving head first into a bag of chips, take a moment to talk yourself down. Remind yourself that this sort of noshing can’t take away the stress and will likely make you feel worse. Then shift gears, get out of the kitchen, and find a positive outlet that will actually do something to lift your mood and spirits.

Take a Breather

Never underestimate the power of fresh air and a little sunshine! Studies have shown that people who live in environments with green spaces have lower levels of circulating cortisol and that spending time in the great outdoors is a great way to significantly lower stress levels.

While the greatest benefits are seen from nature settings, don’t hesitate to take what you can get! If you don’t live near a park or rural vista, you can still reduce your stress levels just by stepping out your front door. Enjoy what your view has to offer and use days off as an opportunity to go for an adventure!

What do I need?

When the walls seem like they’re caving in, it’s hard to not reach for some quick comfort. While it may be tempting to stuff down the stress and anxiety with extra food, just remember that stress eating will not actually calm your nerves.

When the going gets tough, take a moment to ask yourself, What do I need? Odds have it, food isn’t the answer. Perhaps what you really need is sleep, a moment of quiet, a brief escape, an engaging distraction, or more meaningful comfort. Of course, taking a good hard look at the source of your anxiety and searching out real solutions is also essential. Don’t be afraid to ask for help from someone qualified to do so.

While food can certainly be a source of comfort and indulging now and then can be wonderful, it’s a poor band-aid at best for life’s troubles. I hope you’ve been able to find here the strategies you need to break the cycle of stress eating and have discovered a few new habits worth forming. Your health and well-being are worth the effort!

As always, thanks for reading!

Sources

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Stubbs B, Vancampfort D, Rosenbaum S, Firth J, Cosco T, Veronese N, Salum GA, Schuch FB. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017 Mar;249:102-108. Epub 2017 Jan 6.

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Stigsdotter UK, Ekholm O, Schipperijn J, Toftager M, Kamper-Jørgensen F, Randrup TB. Health promoting outdoor environments–associations between green space, and health, health-related quality of life and stress based on a Danish national representative study. Scand J Public Health. 2010 Jun;38(4):411-7. Epub 2010 Apr 22.

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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!

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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.

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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!

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