Getting ready for the first few weeks is essential so we are here to give you some nutrition top tips that will help you get started but that will also be very helpful throughout your entire weight loss journey.
Plan your meals:
Start by planning your meals in advance. This will help you to make healthier choices and avoid impulse eating. By planning meals in advance, you can save time on grocery shopping and meal preparation since you already know what ingredients you need and how to prepare them.
You will make healthier choices and will also increase the variety of foods you are eating as planning meals in advance can help you incorporate more variety into your diet by trying out new recipes and ingredients.
Planning your meals will also help you reduce stress as you will know what you will be eating for the week. This will reduce stress and anxiety about what to cook and what to eat.
Put aside one hour at the weekend to think about the week ahead, the meals and snacks that you will be having and look for recipes that you would enjoy.
Shop smart:
Make a grocery list before you go to the shops and stick to it. Buy fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
During the first few weeks you will experience some side effects and a good way to deal with this is by having fresh fruit in the fridge, juicy and cold fruit would make you feel better. Foods high in water like watermelon, cucumber, pears or oranges will help you massively.
Make sure you have fresh fruit at home a couple of days before starting to take the medication. This will help you stay hydrated, provide your body with lots of vitamins and also keep you energised.
For example, you can make a fruit salad the night before you start taking the medication and keep it in the fridge to have as a snack during the day.
Prepare your meals:
Spend some time on meal prep and cooking in bulk to save time during the week. This can include washing and cutting vegetables, cooking grains and proteins, and portioning out snacks.
Batch cooking allows you to prepare meals in advance, saving time during busy weekdays and reducing meal prep time as well as allowing you to control the ingredients and portions of your meals, making it easier to eat a healthy and balanced diet.
If you plan your meals and menu for the week and prepare some food in advance, the week ahead will be a little bit easier.
Don’t skip meals:
Your appetite will change quite drastically from day 1 so it’s important to keep in mind that you will be having smaller portions than you are used to. But by having smaller portions and a reduced nutritional intake, your body will need the right foods to keep it working optimally.
Regular meals provide the body with essential nutrients, vitamins, and minerals necessary for overall health and well-being. Skipping meals can lead to nutrient deficiencies and other health problems.
Eating regular meals can help to maintain stable blood sugar levels and prevent mood fluctuations.
Eat a balanced diet:
Aim to eat a variety of foods from all food groups to ensure you are getting all the necessary nutrients. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
Try to limit processed foods and fast food. These foods are often high in calories, unhealthy fats, and added sugars.
Your appetite will be reduced so it will be tempting to rely on quick and not so nutritious snacks to keep you going. It is important that you give your body the nutrients it needs, so make sure your plate contains:
- A nice portion of fruit and vegetables,
- Some good quality protein like chicken, fish, tofu or chickpeas and a portion,
- More or less a quarter of the plate of carbohydrates like potatoes, rice, or grains.
Even if the portion is smaller or you eat from a smaller plate, it is important to eat from all food groups
Stay hydrated:
Drink plenty of water and limit sugary drinks like soda and juice. Staying hydrated can help prevent side effects caused by the medication as well as improve digestion, boost energy levels and improve overall mood.
Be mindful:
Pay attention to your body’s hunger and fullness cues. Eat when you are hungry and stop when you are full.
Slow down the pace of eating to allow your body to properly break down food. Pay attention to the nutritional content, flavours, and textures of the food you eat. By fully experiencing the flavours and textures of your food you would have a greater sense of enjoyment and fulfilment which will prevent overeating and promote a healthier relationship with food.
Be patient:
Remember that healthy eating is a journey, not a destination. Be patient with yourself and take small steps towards a healthier lifestyle. Take one day at a time.
Don’t worry if all this may feel overwhelming, that is a perfectly normal feeling to have on a new journey. With renu, you are looking at progress not perfection. We are here to help you achieve each of these changes at your own pace.
Author
Dietary advice reviewed by Laura Perez
