Getting ready for the first few weeks is essential, so I’m here to give you some nutrition tips that will help you get started and 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 and lean proteins.
During the first few weeks you will experience some side effects and a good way to deal with this is by avoiding foods that are high in fat, such as fried foods, fatty meats, full-fat dairy products, and processed snacks. Opt for healthier alternatives that are lower in fat content.
Prep 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. It also allows 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:
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.
Instead of consuming large meals, try eating smaller, more frequent meals throughout the day. This can help reduce the amount of fat that you consume in one sitting and may help alleviate gastrointestinal symptoms.
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 and lean proteins in your diet.
Try to limit processed foods and fast food. These foods are often high in calories, unhealthy fats, and added sugars.
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.
Stay hydrated:
Drink plenty of water and limit sugary drinks like soda and juice. Staying hydrated throughout the day will help maintain hydration and aid in digestion. It is especially important to stay hydrated, especially if you are experiencing diarrhoea.
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.
