NewburyportNews.com, Newburyport, MA

PortWatch

January 24, 2014

Living Fit: Creating a nutritional plan for a healthier you

(Continued)

Make a list of what your family likes to eat and schedule in when (and who) will shop. Most importantly, prepare these meals that will get you and your family through the week. I do my cooking on Sunday and Wednesday nights so that I am not stuck at the fridge gobbling Oreos and wondering what else to eat before I faint.

Important: Put your meals in ready-to-go containers so you can grab one on your way out the door in the morning. You will be so glad you did it!

3. Eat your breakfast. Do you save your calories for that one big meal with your family at the end of your day? You are not alone! Unfortunately, this is the kiss of death for dieting.

Without frequent small meals every two to three hours, your body switches to starvation mode, resulting in a slower metabolism and a body that holds onto every calorie it can find.

Then when dinner comes around, your body will convert the extra calories it cannot use into dreaded fat. Your magic bullet is breakfast. Eat a healthy meal of egg whites and whole-grain toast or oats with a small handful of almonds, and watch your waistline shrink. I eat eggs and oatmeal every morning, seven days a week, and I have never been more healthy and fit.

4. Reward yourself. Start with a small goal, and work your way up. How about starting by losing five pounds? Walking for a half-hour a day?

Often, we overwhelm ourselves with such lofty goals like losing 10 pounds by Friday or doing the Mount Washington Road Race on the weekend. Set yourself up for success. Write it down, share your goal with someone who will support you and, once you have accomplished this goal, reward yourself with an activity you enjoy. You deserve it!

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