Does this sound familiar?
You have a goal to lose weight so, you start scrolling and searching for healthy recipes, pinning healthy recipes, and putting together meal plans, ...it's all so overwhelming...
Then either you don’t start any of them. OR, if you do start, you make a perfect meal on Monday, Tuesday maybe, then on Wednesdays you just aren’t feeling it so you serve whatever leftovers you can find.
You grocery shopped earlier this week for all-the-things but "F-it" you are just having cereal for dinner on Thursday. By Friday night the kitchen's closed and you are just done with this whole "healthy eating thing!"
If you are one who likes to find and create those Instagram worthy, perfectly plated, healthy meals, this post may not be for you. But if you want to forget the fancy, forget the stress, forget the overwhelm, and just learn to put together simple, balanced, healthy meals (and really redefined what a meal looks like) that work for you AND make changes that last, keep reading!
With all of the information out there, the dozens upon dozens of diet programs, all the advice and influencers, MY job is to help you cut through the BS, and get down to the simplest form of what works for you.
This is the process that I work through with my 1-on-1 coaching clients to develop habits around meal planning that serve them, their scheduled and their goals.
Phase 1: The numbers
The very first thing that we do is track your daily intake including calories and macronutrients (the carbs, the fat, and the protein,) so you can get an understanding of what's in the foods that you regularly eat. The goal here is mainly making sure you're eating enough.
Even with my clients who have the goal of weight loss, invariably the first thing I'm having them do is "eat more." Not more in general necessarily, but more of specific things that may be lacking from their overall nutrition profile so that they feel energized and properly fueled. To achieve lasting weight loss you can’t feel restricted or energy deprived.
To achieve lasting weight loss you can’t feel restricted or energy deprived.
This idea of tracking it's a three-stage process:
Stage 1: Using the Balanced Meals for Busy Mom’s Cheat Sheet, eat as you would naturally using your regular habits and the things you family regularly eats.
Stage 2: We look at the nutrient balance and make small tweaks where you may be lacking essential macronutrients. Again with the goal fueling your body for increased energy and essential function.
Stage 3: (optional for accelerated weight loss) I provide you with custom calorie and macronutrient goals to achieve the calorie deficit necessary for weight loss.
Phase 2: the Habits
Once we establish the numbers we start looking into habits. I start asking questions like:
How often are you eating?
When do you feel the most hungry during the day?
When do you get hungry and start to eat out of control?
When do you eat mindlessly off of your kid's plates or you'll find yourself reaching for a snack or craving a snack purely out of habit?
Or trying to fill maybe some other need such as stress relief or boredom or avoiding some of their tasks?
After we have the answers to all of those questions, we can start working one by one through them, and putting new habits in place; with the reflective mindset of:
How does this make me feel?
Do I have more energy?
Do I have less energy?
Do I feel restricted?
Is the stressing me out?
Or is it helping me out?
It's an interactive process that I coach you through so that at the end of it, you create a sustainable lifestyle surrounding nutrition and fueling your body properly all while losing weight.
First, we make sure you're properly fueling your body while creating a calorie deficit so that you can efficiently reach your weight loss goals.
Then, we start dissecting and rebuilding habits one by one to make sure that you create something sustainable, that works with your life, that serves you and your family.
Note: depending on your needs/goals we might flip this process and do Phase 2 first. That’s why, before establishing a plan with my 1-on-1 clients, we did dig deep into your goal, your needs, your schedule, your struggles….in essence, it’s all about YOU.