Dec 11, 2023

Our top weightloss hack!

The holidays are long gone but some of you are still feeling (and seeing) the effects of the holiday’s overindulgence. We know so many of you struggle at dropping the holiday weight gain, and, year after year, it accumulates, wreaking havoc on your health, your energy, your emotions.
It seems like the perfect time to have a chat with you about meal-prepping! Why meal prep? Oh! Glad you asked!!! Read on! (Spoiler… are you trying to lose weight? This is the magic bullet)<– Read that again! This is our TOP weightloss hack!

1. Make it a lifestyle

When it comes to nutrition, one size does not fit all and the same is true of meal prepping. Don’t be overwhelmed by social media posts of perfectly-portioned meals or refrigerators that are stocked with chopped vegetables and pre-cooked meat ready to be assembled into sit-down dinners. Figure out what works for you and stick with it!

2. Keep it simple

You don’t need to spend hours in the kitchen creating culinary masterpieces. Grilled, broiled, or airbaked protein, a mixed green salad with loads of veggies, and a sweet potato combine for a healthy meal that takes just minutes to prepare. *The busier your life is, the simpler your meals should be!*

3. Buy foods you like

It’s important to eat foods you enjoy, otherwise, you won’t stick with it. Add variety to your favorite meals by changing up the spices or adding seasonal fruits and vegetables. It may take a few weeks for your taste buds to adjust to your healthy new eating habits, so experiment until you find flavors you enjoy.

4. Stick to your staples

There’s no shame in eating the same meals again and again, especially if you enjoy them! Find 5 or 10 recipes or meal combinations you enjoy and rotate them based on your cravings and schedule.

5. Batch cook / prepare one or two meals each week

Breakfast bakes are a common staple in many meal-prepper’s homes because they’re easy to make and reheat. (Can I get an AMEN on those egg souffles??) And, they’re good for breakfast, lunch, or dinnertime meals.
A Crock-Pot of chili is another favorite.
Mason-jar salads are another easy, portable meal that can be prepared to fit your macros. Be sure to layer them correctly to avoid soggy greens.
Pinterest or Google will show you how! Add a new veggie every week to keep things fresh and be sure to use a healthier option when it comes to dressing.

6. Buy pre-washed, pre-cut veggies

While a bit more expensive, pre-cut veggies can save you a lot of time in the kitchen.
Another helpful strategy is to wash and chop a week’s worth of veggies so that you can easily grab them for salads or recipes. I do this with organic carrots, and keep them in water all week.

7. Pre-portion snacks

Measure nuts, seeds, and dried fruit in snack-size bags for easy on-the-go macros. Portioning these foods will also help you avoid overeating them. We do this with Costco no-salt trail mix!

8. Steamer bags

Place fresh vegetables inside a steamer bag, season with dried or fresh herbs, and steam according to the package instructions for a fast, delicious side dish that’s done in minutes and requires minimal clean up. No oven required.

9. Freezer bags

Another option is to place fresh or frozen vegetables, a carb, fat (ie. a healthy oil or dressing), and pre-cooked protein in a storage bag that you can easily freeze and reheat in minutes.

10. Have your groceries delivered

This is a must if you’re time-poor. It’s also a huge win when you can select your groceries from a ‘screen’ and avoid impulse-buys.

11. Make it a family affair

Coach Neil, our Nutritional Coach, hears this all.the.time from our members, “My kids won’t eat what I meal-prep.” Let me translate… “My kids won’t eat healthy food.” Friend, fellow parent… Your kids will eat what you make…eventually. If you don’t buy it, they can’t eat it, and sooner or later, they’ll eat your cooking. Our 3 year old granddaughter has been raised on whole, nutritious foods but last year she went through a simple carb phase and you could quickly see her turn her nose up at healthier options. Today she’s back to loving broccoli, healthy pasta, chicken, and other nutrient-dense foods. Involving your kids in planning and preparing meals will teach them healthy habits and increase the likelihood that they’ll eat the foods they have a say and hand in preparing.
And, you won’t feel guilty spending time away from your family because they’ll be peeling carrots right alongside you!

12. Invest in a few kitchen gadgets

An Instant Pot is a pressure cooker. Pressure cooking is faster than conventional cooking, seals in moisture, and allows you to cook frozen foods without thawing. Coach Regan lives and dies by her pressure cooker! I admit, for me, it’s taken some getting used to but it’s worth it!

Crock-Pots are a great option for cooking in bulk. “Set it and forget it!” So easy!

Airfryers use hot air to “fry” foods to a golden, crispy finish without adding oil or other fats. We use ours at least once per week!

A food scale *IS A MUST* for accurately measuring grams and ounces.
Food prep containers** (BPA free) are a great way to store perfectly-portioned, portable meals.

Spiralizers make light work of creating vegetable “noodles”. But remember, the whole idea is to save time, so don’t go down that rabbit hole if buying a box of zucchini noodles off the shelf is easier for you.

Steamer bags are a convenient way to steam vegetables.

Storage bags: snack, quart, and gallon size.

Mason jars are ideal for layering salad fixings.

If you don’t have these tools on hand, it can be a bit pricey to purchase them all at once, so decide which ones will be most beneficial to you and add to your collection over time.
You’ll be so glad you invested in some of these, they’ll really help simplify meal prepping for you!
***We recommend your first purchase be a food scale.***

13. Be patient

As with everything in life, developing long-lasting meal planning habits takes time.
In fact, research shows that it takes anywhere from 21 to 66 days to make or break a habit, depending on how difficult the new routine is.
Some even liken forming a new habit to a jet taking off. At take-off, a jet’s engines operate at almost full power and use as much as 25% of their energy. They’re also 3 to 5 times less efficient at take-off. As the plane climbs higher, there’s less drag and it begins to operate much more efficiently. Do you see the parallel to meal planning? At first, it’s going to consume a lot of time, but as you adopt strategies that work for you, the ride will get smoother and require much less energy. But, you have to get past take-off!

14. Commit!

Now that you know how simple meal planning and preparation can be, it’s time to commit that you’ll actually do it!
If you have any questions or would like additional help with meal planning and preparation, please drop us a comment -or- text me, Coach Jenn Bates, your Fit Body Team is here to help!
Coach Jenn
Cell 239-207-0003