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ATW Nutrition Coaching
4 minute read
5 Dec 2017
2:45 pm

A perfect weight-loss day in 5 easy meals

ATW Nutrition Coaching

Losing weight is all about following your effective weight-loss programme every day for a long period of time.

Picture: iStock

But what is an effective weight-loss programme, and more specifically, what does a ‘good’ day of ‘healthy’ eating look like?

Well, here is a sample day to get you thinking in the right direction.

This ‘weight-loss day’ includes five meal ideas, as well as a couple of other things to think about thrown in for good measure.

1. Early morning

Glass of water with ice, mint and lime. Picture: Supplied

Glass of water with ice, mint and lime. Picture: Supplied

The first thing to do on a good weight-loss day is get out of bed and drink something. If you’re going to exercise (and you should!) then two cups of unsweetened black coffee is ideal as it gets the metabolism going. Otherwise a giant glass of water will do.

The next thing to do is exercise. Some resistance training with a bit of cardio would be the best option here, but whatever gets you feeling tired is good. It just needs to be tough.

After exercise is breakfast. I like to eat fruit in the morning. A couple of bananas is a great way to start the day for me. If you prefer something more ‘substantial’, then a slice of whole wheat toast with two eggs may suit you better.

You could have a bowl of muesli, or oats with a spoon of honey and a spoon of nut butter for added protein. Combine with a fruit for a power breakfast full of vital energy and vitamins. This will keep you going until your mid-morning snack.

2. Mid-morning snack

A lot of people think they need to eat around 10h00.

This isn’t necessarily true (you can easily get to lunch time without a snack). However, if you are feeling ‘weak’ and irritable, and you want to snack, then cut an apple into slices and eat it with a small amount of tahini or unsweetened, unsalted peanut butter.

Alternatively, have a rice cake with Marmite or a handful of nuts. Make sure to drink more water to stay hydrated.

3. Lunch time

food, healthy, braai

Braai and vegetable kebabs. Picture: Supplied

Most people are at work at lunch time. If your workplace serves food, then you will have to make the wisest, healthiest choice available. If there isn’t a huge variety of healthy options, eat a smaller portion of what is available.

Otherwise, bring your own food to work. A salad or whole-wheat sandwich works just fine. However, make sure to exercise reason when dressing your salad or putting your sandwich together. You don’t need that creamy 1000-Island dressing.

If you don’t want a lot of bread, then try a wrap filled with salad and some beans/chick peas or grilled chicken. Alternatively, you can enjoy some chicken breasts and vegetable left-overs from the night before. Make sure your veggies have been cooked without sugar.

Drink more water!

4. After work

After work you’re tired and stressed, so go for a walk or read a book. Do something that helps you to relax, and which doesn’t involve food or alcohol. This is almost one of the most ‘dangerous’ times of the day where you’re tempted to binge or comfort eat.

The thought of making supper might seem daunting, so you’re tempted to go to the nearest takeaway and just “leave the diet until tomorrow”… but don’t!

Healthy cooking and eating doesn’t have to take a lot of preparation time. And once you get used to it, you’ll become a pro at preparing healthy meals in no time.

Your dinner should include: vegetables and meat or complex starch (preferably not both). Again, portion size is a big deal here. Don’t overdo it. Drink more water, and maybe a glass of wine with your dinner if you must – but just one glass, and skip dessert!

5. Before bed

sleep, bed

Picture: iStock

Make sure you get good sleep (it’s important for weight loss) by switching off the screens in your life an hour or two before bed. Read a real book or have a conversation with someone in the same room as you. Go to sleep in a dark room on a comfortable bed.

For the best success, repeat all of the above tomorrow!

Brought to you by All4Women

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