Weight Loss Support - Everyone, throw me your best weight loss advice




PalmBeach
07-20-2013, 05:37 PM
I've been eating absolutely terrible for the last 3 months. I don't know what happened to me, new med, new job, new living arraignment, family drama... a lot of life changes & high-stress & I guess, & I reverted back to old eating habits. :mad: I've basically been relying on fast food for sustenance. I feel terrible, I regained 28lbs of a 40lb weight loss... I can't even believe that I let myself regain that much. I was less than 7 lbs from getting below 200s!!! & then my brain switched off caring about what I was eating. Ughh...

So I see now that not having a bathroom scale at my new place might be also a big factor, even though my clothes started to get snugger again, not seeing the numbers move on the scale I was able to ignore my weight gain, until I finally weighed myself at my mom's a couple days ago. It didn't surprise me but I was a bit appalled I was up over 230... 234.4 to be exact. I had been so proud & happy I had lost that 40lbs. Then I moved & I got out of habit of all the good habits I'd picked up.

I've been thinking for weeks now that I need to get in better habit. I am very strapped for time & cash tho. I can't keep wasting money on fast food & I can't keep eating it cuz I feel sluggish & depressed & I'm getting fatter again!
So I'm humbly requesting for everyone's advice on what are their tips, tricks & habits they used to get going on their weight-loss journeys?

Or what are some things you discovered along the way that you wished you would have realized in the beginning?

Also what are some healthy, filling, low-cost easy to make/prepare meal/snack ideas? I am working, going to school & I have to drive 2 hours a day in my car so I don't have a lot of time at home to cook food! Sundays are my only day I have at home. I do like to cook Sunday dinner still but sometimes I'm so tired out, we just get pizza.

Please help!!! Any ideas will be greatly appreciated. Thank you!


aspen13
07-20-2013, 05:54 PM
Big :hug:!!

~ Eat real food! Just make it mostly healthy foods and portion control.

~ Log everything and anything you eat or drink.

~ Make nothing off limits but use treats very sparingly.

~ Do not look at failure as you failing; pick yourself up, dust yourself off, and learn from it.

~ Log all exercises. And make sure you do exercise.

~ Weight training is important.

~ Make sure you eat enough calories so you keep a high metabolism. I eat around 1500 to slightly over 2000 calories per day (I also walk and jog 8-15 miles per day and weight train three days).

~ Expect the unexpected...like the plateau that hits just when you feel like you are in a groove.

~ Believe in yourself. Know that you deserve to be healthier and more fit.

~ You are your biggest supporter. It is very nice to have others but the only person you can truly count on is yourself. I am blessed to have a son, parents, friends, and an ex-husband that are supportive but it still all falls on me. I am the one in control whether I will become healthier and lose weight or not.

Rana
07-20-2013, 07:19 PM
Use your Sunday to prep food for the week. Go shopping, bring back the veggies and fruit, wash them, cut them up, put them into containers and you're ready to go the next morning with healthy snacks for your day.

Then, when you come home, you have veggies already washed and pre-cut for dinner, all you have to do is make a protein (chicken, fish, pork or steak or even eggs!) and you're done with dinner for the day. Make an extra portion and it's your lunch.

It will take a little while to get used to doing this routine, but in the same way you prepare to spend 2 hours in the car, you have to make your meal prep non-negotiable on Sundays.

For now, I wouldn't worry about losing weight, as much as just eating healthier if you're feeling sluggish on the fast-food. Get some energy first and then start making other changes. You've got a lot going on right now, just focus on the healthy stuff until you have a handle on everything else.

I did baby steps and it's the only way I was able to start losing weight and keeping it off.


PalmBeach
07-20-2013, 07:58 PM
Thank you both for your tips!

The thing is I'll have to shop Saturday night after work. Because Sunday's being my only day off & I'm 25mins from the nearest grocery store, I do not like to leave the house as it takes a whole 2-3hrs out of my time at home.

& Sunday is the only day I can cook dinner at home. I work till 9pm the other 6 days week. So I have to be able to have dinner meals to bring to work with me that can either be eaten cold or microwaved. & there is no freezer so I can't do lean cuisine's even. I will hopefully get a toaster oven here but I will have to wait until I have some extra money. & for lunch Mon-Fri I would have to take a packed lunch to school & Sat to work with me. A big reason I just resorted to fast food. I wouldn't have my lunch ready to go & I'd be running late so I wouldn't take a lunch with me & then I'd end up going through a drive through between classes & unfortunately I let it become a habit.

& I don't know what you mean about the way I prepare to spend 2 hours in the car." That doesn't take any preparation time. I have to just drive. I've never been good at preparing or planning for meals. When I lost the weight, I was unemployed & not in school, so I could spend time deciding on what to eat. Now, I need some quick, easy, non-cooking options that are tasty & filling.

& yes I would like tips on actual meals & snacks too that anyone has found that are nutritious & filling & taste-bud satisfying. I'm not very creative in the cold-meal department besides lunch meat sandwiches or wraps. But I don't want to eat too much lunch-meat either because of nitrates. But I guess it's better than fat & sugar laden fast food. So I welcome all tips, tricks & other people's easy to-go meal or snack ideas or appetite control strategies.

Basically what I need help with is coming up with ideas for taking a whole day's worth of food (minus breakfast) with me in a cooler to go to school & then when I get to work I can transfer it to a fridge. :?:

Aclai4067
07-20-2013, 08:22 PM
My best advice to to commit. Be straight up married to your weight loss plan (for better or worse, in sickness and health, and all that jazz). You won't always feel motivated... sometimes you will be extremely frustrated. Just don't let anything convince you to give up.

gailr42
07-20-2013, 08:46 PM
I'm not sure if you are saying you don't have a freezer at home or at work or both. That being said, what if you drove by the grocery store on your way to work or on lunch break [where you were already driving to the fast food place] and bought 2 or three lean cuisines, some fruit and/or some ready to eat carrots and celery and some yogurt cups. Be sure to get the reduced fat/sugar variety of yogurt. I think the lean cuisines would last a few days just in the refrigerator at work. Just don't nuke them as long. I know I have saved a defrosted dinner on days when something came up and I couldn't eat it right away.

I like to poach a couple of chicken breasts and make either a salad or a sandwich with the chicken. You could get a package of the little sandwich rounds and keep them at work to make your sandwiches. Poaching chicken breasts is a very non-labor intensive activity.

I have come to the conclusion that there are every day meals that don't need to be very inspired. They just have to keep you functioning. A banana, a cup of yogurt and some canned green beans with an appropriate salad dressing over a bed of lettuce makes a fine, if not exciting lunch. You can do a lot with canned foods. Don't forget Tuna or canned chicken. Find the smallest can, and just eat the fish or chicken out of the can for your protein. Not fancy, but sustaining.

I really like Laughing Cow cheese for a snack. I particularly like the blue cheese flavor spread on a pear.

Aclai4067
07-20-2013, 09:15 PM
Carrots and hummus are my go-to snack right now that is portable and filling. I bring lean cuisines to work all the time and don't put them in the freezer. They'll thaw a little, so I just shave some time off the microwaving. Sandwiches and salads are obviously options as well. With a microwave, I feel like your options are kind of limitless. Just about anything you can cook when you're at home, you can put in a Tupperware and heat up at work. Maybe look into getting a crock pot so you can cook large portions on Sundays for later in the week without slaving in the kitchen all day.

IanG
07-20-2013, 09:18 PM
Skip dinner. Drink beer instead.

geoblewis
07-20-2013, 09:25 PM
I have to agree a lot with Aspen:


Eating real food is the way to go. I'd push non-starchy veggies. Like you could easily eat 6-8 servings a day. If you gotta eat a pre-packaged food, stay away from foods that have more than five ingredients listed. Stay away from everything that has added sweeteners of any form in them. And stay away from juice too.
Eat enough to maintain the BMR for your goal weight x 1.2 (sedentary state). So your goal weight is 148 lbs. Your BMR is 1515 calories, and if you did nothing but sit around all day, you'd need 1818 calories to live and not lose lean muscle. Whenever we cut below the minimum calories we need to survive, we start to lose muscle. When you eat adequately, you can build muscles.
Build more muscle by doing weight training and body weight resistance exercises. Don't concentrate on single muscles (like just doing dumbbell curls). Work on whole muscle groups (like push-ups with abs engaged or squats with glutes and pelvic floor engaged) in good form. It's not so much about lifting a lot (although lifting heavy is a GREAT THING for women). It's more about proper form so you will actually build muscles.
Cardio is good every day, but not hours and hours of it. If you haven't been exercising, start with just 20 minutes to get your heart rate up, and then add in your weight training while your heart rate is up to continue to burn calories.
Get good, regular sleep every night. When you don't get enough sleep, your body can't do it's job to repair itself and grow those muscles.
Drink plenty of water every day.
Don't focus on the scale. Instead, take your measurements. If you're building muscle but losing fat, you might gain weight on the scale but your clothes will fit looser. That's positive progress, no matter what the scale says!
As for cooking, spend time on Sundays preparing food for the week. I like greens, broccoli and cauliflower. I wash them up, cut them into smaller pieces in separate bowls, toss them with a little olive oil, lemon juice and salt, then roast them in a 350-degree oven. Any vegetable can be roasted. Just Google for recipes. Then you can store them in containers in the refrigerator and they'll be ready for you later in the week. You can roast meats ahead of time as well, then when you assemble your lunches, it goes fast. Add a salad to your lunches too and that helps increase how much veggies you're eating.

Aclai4067
07-20-2013, 09:26 PM
Skip dinner. Drink beer instead.

Oh yeah, and that.

IanG
07-20-2013, 09:31 PM
I think the numbers speak for themselves.

PalmBeach
07-20-2013, 09:55 PM
Yes I'm trying to start today to be committed. After not eating breakfast & not bringing lunch I picked up McDonald's before work today & then felt so gross & bloated afterwards. I know I could choose the healthier options but I guess I don't have great self-control. & I did have a greek yogurt for a snack. But I haven't had dinner because I don't want to go get fast food again. So I think tonight after I get home from grocery shopping, I'll google McD & BK healthy options & put a list in my smartphone like people have suggested for when I don't have any other choice.

I really hadn't even thought of bringing bread & lunch-meat here to work. I mean it's pretty silly that I think I have to have it "made" before hand. I sometimes over-think things too much & miss the simplest answers.

I've never poached anything before so I'll have to google that one too. I don't usually "cook" things in the microwave...It's mainly for reheating leftovers of take out. I don't usually cook much at all. Sundays are usually baked salmon with steamed veggies, Turkey tacos, or baked chicken with steamed veggies. I don't really have great cooking experience. I wish I knew how to make stir-fry but I don't even have a wok.

& I'll have to work up my courage to bring frozen dinners to work to thaw... because one time I got pretty bad food poisoning from a defrosted frozen dinner. So I've never ate a frozen dinner that wasn't still frozen before microwaving again. I know it could have been a fluke but the "memories" have kept me wary. I also want to avoid microwaving plastics so & I only have a few glass containers... so I guess on my next payday I need to invest in some more smaller glass containers with the rubbermaid lids. Then I won't worry about microwaving them.

So here's my shopping list for tonight:
Greek Yogurt
Hummus
Eggs (I'll hard boil cook them for my to-go bfasts on days I have to fly out the door)
Chicken Breast
Fiber One Bars (bfast or a snack)
Bagel Thins
Bread
Chicken Chunk
Turkey Lunch-meat
Green Leaf Lettuce or Spinach (for sandwiches)
Carrots
Celery
Oranges
Bananas

(and I have brown rice & frozen veggies at home that I'll make up tomorrow with the chicken & split into a few dinners to bring to work next week.)
& then Monday before I come to work, I'll stop by the grocery store & buy a container of pre-cut broccoli & cauliflower too.

PalmBeach
07-20-2013, 10:18 PM
Thank you all so much for your input. Hearing everyone's advice is getting my brain going again! I wish I could just drink beer for dinner but I'm at work at dinner time... & I might lose my job. :dizzy:

geoblewis
Thanks for your exercise advice. I can plan on eating 1800-1900 calories, that is doable! Not to little, not too much.
I do have a lot of down time at work I can mess on the internet... so I think next week I'll look up some good compound exercises I can do right here with no equipment (when no customers are in). I can warm up by walking around the store 2-3 minutes & then do a few exercises each day it will really add up! I used to do just pushups & squats every other day & was amazed at how much difference I felt/saw by just doing that.

& yeah I don't have a scale, so I want to just focus on eating for energy & doing some exercise to increase my endurance & overall fitness. I know by doing those things by the time I go visit my mom again I will have lost some weight anyways. So I'll use "not having a scale" as motivation to eat healthier since I can't monitor my weight, instead as an excuse to not watch what I eat since I don't have to "view the consequences." I'll be eating for health. :)

& Thanks for the roasting ideas... I can roast my veggies when I make my chicken & rice & have roasted veggies for Sunday night dinner sometimes too. A little variety to the steamed. Do you reheat them when you eat the leftovers or do you eat them cold?

nationalparker
07-20-2013, 11:30 PM
Good luck! Don't skip meals - just sets yourself up for failure later.
Just say NO completely to typical fast food restaurants. What you think you might save with a $3 meal will cost you in health care costs down the line.

Beans are a cheap protein that can be used cold in salads or warm in other foods ... Add in as many healthy foods - vegetables, fruits, whole grains, etc., and crowd out the crummy stuff.

Think the poster's line about "prepare to drive 2 hrs." meant that those two hours are just part of the day that are used that aren't negotiable, so make the time for the food prep...

Don't worry about motivation waning as the days go by. It's not motivation that will get you there. It'll be your commitment. Don't worry too much about exercise right off the bat in order to succeed in losing pounds - obviously it's good for your heart, mind, and body, but nearly all of your weight loss will result from modification of your diet. Shape/toning from exercise/activity.

KittyKatFan
07-21-2013, 12:00 AM
My advice:

Don't listen to too much advice. :). Ask questions but don't get too caught up on the answers. You will get a lot of advice on what diet to follow, what foods to eat (or not eat), what to do for exercise and how often. A lot of conflicting advice. Because what works for some may not work for others.

The important thing to know is that you will lose weight if you burn more calories than you consume, and that exercise of some form is good. Other than that, how you choose to lose the weight is really up to your personal preferences and what works best for you. It is important to choose a method of eating that you can stick with for the rest of your life. That might be low carb, but it might also be calorie counting or Weight Watchers if you want to be able to have more freedom to eat carbs and processed foods occasionally. Maybe it's vegan, or intuitive eating, or Jenny Craig or any other number of programs. But you have to choose a method that makes you the most comfortable and can last a lifetime.

As for inexpensive foods, eggs are a great protein source, as are beans. I actually like to mix black beans in with my eggs. Add cheese and salsa = yum. Oats are cheap, healthy, versatile and filling. Same with sweet potatoes. Frozen veggies are usually a bit cheaper than fresh and taste almost as good. Chicken thighs are cheaper than breasts and just as tasty and nearly as lean.

geoblewis
07-21-2013, 01:24 AM
On the roasted veggies...either way is fine. My people (Greeks) eat cooked greens at room temperature just dressed with olive oil and lemon juice. They are summertime foods. My favorite memories of growing up is eating cooked greens and fried smelt (fish). That's Greek soul food!

As for the more substantial veggies, you can eat them at any temperature too. Just depends on what you want. In the summer, I like to make a broccoli puree with the roasted broccoli and a bit of chicken broth. I add just a little cream to finish it for a chilled soup. To have it in the winter, do the same but heat it up. It's nice with some bacon crumbles too!

What is popular at my house is grilled zucchini. If you know people who have planted zucchini in their garden, they are making all their neighbors nuts right now with giving it away. I never have to plant zucchini! When they get a little bigger, like around 2" diameter, I slice them into 1/4" slices and brush them with olive oil. I broil them on each side till nice and golden, sprinkle a little salt on them. Fabulous! Also good to do with eggplant.

Google roast tomatoes too! OMG!!!

I highly recommend An Everlasting Meal: Cooking with Economy and Grace (http://www.amazon.com/An-Everlasting-Meal-Cooking-Economy/dp/1439181888/ref=pd_sim_sbs_b_1). It's beautifully written and full of great ways to economize on meals by planning ahead and how to get full use of the food you buy. And it's all about cooking everything simply and from scratch. I loved reading.

Buffinlovin
07-21-2013, 02:05 AM
From what I've glanced, there is tons of great advice here already!! Here is my two cents :)

1. Log EVERYTHING. Yes it's tedious, yes it's annoying, but being aware of what you're eating is very important! Even if you actually make no dietary changes, just knowing what you had for breakfast and lunch may help you make a better decision for dinner (unless you're like Ian, who enjoys Beer for dinner :p). I wasn't aware of how many calories I was actually eating until I kept a food journal, and it was eye opening. It doesn't have to be a physical journal, too, although some people prefer that. i use MyFitnessPal because I like the barcode scanner, but there are other apps that do the same thing.

2. Prep! I can't just make one meal when I cook. I buy lots of chicken...to the point where my fiance is ready to go bonkers. But Chicken is healthy, and when it's on sale, I buy I a lot of it. I don't have a lot of freezer space to freeze the raw chicken, so I cook it! I will spend several hours on Monday's cooking enough chicken for the week...I will throw some chicken breasts in the crock pot so I can shred it for salads or tacos, or whatever I can use shredded chicken for. I will bake bone-in chicken breasts in the oven for 35-45 minutes on 425 with herbs and seasonings, then de-bone and boil the bones for stock to use in gravies/sauces/etc. I'm on a budget, so I try to maximize what I have. I clean and trim veggies right away after bringing them home, and portion them ahead of time, or use frozen/canned veggies. Having all of this done early in the week means I have less excuses to stop somewhere else to get food when I don't want to cook.

3. Don't throw yourself off the mountain. One of my favorite quotes that I found here was "if you stumble while climbing up a mountain, are you just going to throw yourself off? No, you're going to adjust yourself and keep climbing". I wrote this in my physical food journal, have it on a magnet on my fridge, and taped to my monitor screen. Every time I make a mistake, or do something that isn't on plan, I look at that and feel confident that the next choice I make will be on plan. When I made this choice to get healthy, I didn't want it to be like all the other times where I'd just give up. It takes effort, it takes willpower, and it takes determination. It's not always easy, but it will work!

Tips on food!

-look for recipes called OAMC (once-a-month-cooking). Anything from little egg "muffins" to bacon wrapped chicken to just about anything can be done in bulk and frozen so you just have to heat it up. http://www.food.com/recipe/chicken-taco-casserole-oamc-84030 is a favorite of mine, although I adjust the ingredients sometimes to whatever I have on hand. I also don't like eating it plain, I'll usually use less and put it in a whole wheat wrap for a burrito. Sometimes I'll cook and freeze things in individual containers so it's like a homemade "lean cuisine".

-always check for things on sale! I prefer frozen veggies, but I will buy canned goods if they are at a good price. Especially things like the canned tuna, chicken or salmon, they last a while and can be used in many different recipes as a quick simple protein.

-a lot of grocery stores nowadays have sections of "5 for $19.99" or something like that, where they have different selections of meat. Try to go for leaner meats if possible. My grocery store has ground turkey, so I'll usually get a couple packages of that with lean pork chops or pork tenderloin (if they have it). i can usually make the protein I get from one of those deals last for a week to 10 days with proper portioning for 2 people.

When making my meals for the week, I find the most expensive part is the protein, so that's why I've listed a lot about that. If you don't have access to budget-friendly fresh produce, don't be afraid of canned or frozen. Even canned or frozen fruit is good! Sorry for the info-dump, I hope it helps though!

CherryChan
07-21-2013, 02:36 AM
Skip dinner. Drink beer instead.

seriously? really wonder, coz that would be a very good news... :D

Stars
07-21-2013, 10:26 AM
My tips are:

Make sure you have a calorie deficit.
Eat healthy
Drink plenty of water

My trick is:

Have a scheduled cheat day once in a while. (mine happened to be yesterday) It helps to rev up your metabolism (when my weight loss slows or stops, a cheat day some how kicks it in gear) and studies show it helps keep people on their diets since they know they have an nonrestrictive day coming up so they can eat what they want (but just eat in moderation). I have a cheat day then wait a few days to weigh in since I know I have gained water weight from that day, so my next weigh in will probably be Tuesday or Wednesday if I have the self control to wait lol

KellinaKatrina
07-21-2013, 11:08 AM
Track, Track, Track! Write down everything you eat.

Hyacinth
07-21-2013, 11:35 AM
I had to do this once (carry lunch and dinner with me to work and school) and it was challenging. Cottage cheese with fruit was an easy travel dish, and gazpacho is a great summer food that can be portable and a good way to get in some veggies.

pnkrckpixikat
07-21-2013, 02:04 PM
I recommend getting a crock pot if you don't have one already. One can usually be found at goodwill or salvation army type stores for just a few bucks. They can be a lifesaver. I make huge batches of pulled chicken or beef which can be turned into salad toppers, tacos, bbq sandwiches etc. I stick in the meat and some water and salt and just leave it for 8hrs and when it is done voila 5-8 meals worth of premade protien that just needs reheating and whatever sauce. you can also prep soups the night before and they will cook on low until you get home. I've seen oatmeal recepies that cook overnight so you have breakfast ready to go in the morning, this could even be packaged and eaten for lunch or dinner (chilled oatmeal can be delicious in the summer)

I could go on and on with suggestions using a crock pot :p

Other than that I would say never give up is my number 1 nugget of advice. If you have slipped up accept it, forgive yourself, and move on. Time is going to pass no matter what, don't waste that time feeling guilty and punishing yourself. You are only human and slipups happen, try to be greatful that you stopped yourself when you did instead of gaining it all back or more. You lost it once and you can do it again! And a small plus, I have found that weight I have re-gained over a short amount of time tends to come off faster then it originally came off. It is like the body knows it was for temporary storage and accesses it easier or something. Hopefully the same is true for you as well!

Annik
07-21-2013, 02:09 PM
A ketogenic diet with lots of water ... nothing has ever worked so well for me

NJChick78
07-21-2013, 02:41 PM
Don't drink calories.

Lean Cuisine lasts in my soft lunch bag cooler for 7 hours with a little freezer pack sitting above it. Lasts 2 days sitting in the fridge (not freezer) at work.

Grocery stores are less crowded at night.

For fast food: There is a great book called Eat This, Not That with great swaps!

Plan, plan, plan!

luckymommy
07-21-2013, 03:52 PM
My first meal of the day is protein based, which helps me feel less hungry throughout the day than if I start the day with carbs or sugar.

Have some strategies to keep you going if you feel like you're going to slip: drink tea, chew gum, go for a walk, call a friend, organize a closet or drawer, etc....

JohnP
07-21-2013, 05:26 PM
I think threads like this can be helpful but they can also be a bit overwhelming.

My advice is to make sure you don overlook the fundamentals of fat loss and health.

Be in a caloric deficit.

Get enough sleep.

Exercise at least 3 x a week for 30 minutes. (This is really important for your health ... Brisk walking is plenty if exercise isn't your gig.)

freelancemomma
07-21-2013, 05:47 PM
The advice to eat uninspired but "functional" foods, like tuna out of the can or plain beans, wouldn't work for me. I prefer to find the intersection between healthy and delicious (to me) and focus on that zone. My go-to breakfast is 2 slices of buttered toast and a fried egg. Most popular lunch is a home-made tortilla pizza. Dinner is often a small stir-fry and wine. If I have to skimp on any meal, my preference is dinner.

By all means use our ideas, but the key is to find a plan that works for YOU -- the plan that leaves you feeling most satisfied and least deprived. That will depend not only on your schedule but your budget, tastes and (above all) what I call "food psychology." Chances are it's different from mine or anyone else's.

Freelance

EatMoreCelery
07-21-2013, 07:14 PM
My best advice is to never quit!

My favorite food currently is lettuce wraps ... any veggies and/or meat hot or cold, wrapped up in a neat little package. Sometimes I stick some dressing, balsamic vinegar, yogurt, or sour cream in there too :)

Vex
07-22-2013, 11:23 PM
Come to 3FC regularly!

Really, any social or mental thing that keeps your mind in the game is very helpful, whether that be this forum, another, like minded friends, or just reading articles about weight loss makes a big difference.

Seashell84
07-23-2013, 09:21 AM
I only had time to skim the comments, so if I'm repeating sorry!

If you have access to a grill, grilled chicken adds so much flavor to a boring salad. You can grill a weeks worth on Sundays. Then just get low prep veggies to add. Cherry tomatoes, baby carrots, etc. You will have to chop the lettuce up a couple times a week, but the rest can be done on Sunday. Or you could just get the pre-bagged salad mix and add your other veggies to it. Put a variety of dressings in small pre-portioned containers, stick your veggies in a bowl with a lid, and place your chicken in another container. If you don't have access to a grill, those cheap store bought rotisserie chickens are also great on salads. You can remove the skin if you are worried about it, but the flesh still has amazing flavor.

Veggies and hummus is also good. Before I was vegan, I loved to make a "parfait" with greek yogurt, berries and sliced bananas. I put it into a beautiful dessert cup we got at our wedding. The presentation was so pretty, I felt like I really indulging myself even though it was good for me too. You could also just put some greek yogurt in a container and take that and some berries to work. It is such a yummy filling snack. Apples, oranges, and bananas are great when you are in a hurry. Grapes can be portioned out into baggies or containers once a week.

I make huge (a month's worth) crockpot meal once or twice a week and freeze. I put them into containers just big enough for a week and just pull a new one out to thaw on Sundays. You can make chili (good on a baked potato), taco filling for taco salads, bbq chicken for sandwiches, taco soup (similar to chili), lemon pepper chicken (good with broccoli and small baked potato), curry, etc. There are countless crockpot recipes online. You can always find crockpots at yard sales/thrift shops. I have two. One medium and one large. I love them because you just dump the ingredients and go about your business and they are done. If you are only gone for 8 hrs you can put it on low before you leave for work and have a wonderful meal ready when you get home. Just do all of the prep work on Sunday, place into a gallon freezer bag or large bowl and keep in fridge until you are ready to make it. Dump it into the slowcooker, and there you go! Casseroles also freeze well. Just make two and freeze one. My hubby and I take forever to eat a whole casserole by ourselves, so I make them in loaf pans instead.

One important thing is to eat a good filling breakfast. It usually prevents me from overeating later in the day. Oatmeal is very filling and you can make it in a variety of ways. You can also boil a dozen eggs on Sunday and grab one or two each morning on the go.

JoJoP
07-23-2013, 02:35 PM
I found that, for me at least, variety is NOT a good thing. By eating basically the same thing for breakfast, lunch, dinner, and snacks, I don't have to make the food choices that previously would derail my dieting attempts.