| If you're like most people struggling with their | | | | refrigerator. I cut up cucumbers, yellow squash, |
| weight, you eat too many calories picking at food | | | | zucchini, carrots, celery, and onion in a large bowl. |
| while you're waiting to eat. It would be nice if | | | | I add fresh tomatoes or canned diced tomatoes. |
| those licks, tastes, and bites didn't count, but | | | | After adding salt, pepper, and garlic, I add tomato |
| unfortunately they do. In fact, the number of | | | | juice until it makes the soupy consistency that I'm |
| calories between losing weight, maintaining your | | | | looking for. At that point, I add one tablespoon of |
| weight, and gaining weight is surprisingly small. | | | | olive oil, a splash of balsamic vinegar, and a couple |
| Sticking to your weight loss plan is much easier if | | | | of tablespoons of red wine vinegar. (I like mine |
| in fact you actually have a plan! If you can go | | | | tangy, but you really have to taste it so that it |
| from "I'm hungry" to eating in under five or ten | | | | suits you.) Some people prefer to blend half or all |
| minutes, you'll have a much better chance of | | | | of it, but I prefer mine to be "chunky." This one |
| experiencing success on the scale. | | | | large bowl can provide an instant, delicious, healthy |
| There are many simple things you can do to | | | | lunch all week-no fuss, no muss! |
| improve your odds of success. Obviously, you | | | | Another quick, healthy meal option that you will |
| need to start by clearing out the unhealthy foods | | | | always find in my refrigerator is bean salad. I mix |
| in your fridge and pantry and replacing them with | | | | canned black beans, red kidney beans, and |
| healthier options. Keep plenty of fresh (or frozen) | | | | garbanzo beans together, after draining and rinsing |
| fruits and vegetables on hand. Have salad fixings | | | | them really well. I add diced celery and bell |
| available at all time. Make sure you have plenty of | | | | pepper, and a little onion. Garlic is a must, either |
| whole grains in the form of brown rice, pasta, and | | | | powdered or fresh! I add one tablespoon of olive |
| wraps or bread. Stock up on tuna and salmon in | | | | oil and about four tablespoons of red wine vinegar. |
| the can or pouch. Have heart healthy nuts and | | | | I mix it up well and let it marinate in the fridge |
| olives. Replace your usual dairy products with skim | | | | until it's gone! I often grab a cup for dinner with a |
| milk and fat-free yogurt. Have parmesan and feta | | | | chicken breast or a piece of baked or poached |
| cheese handy as a little goes a long way in adding | | | | fish. |
| flavor. Keep water stored in the fridge where it's | | | | Having healthy ingredients on hand will make your |
| cold and readily available! | | | | mealtime that much easier. Large salads are |
| One of my favorite things to make when dieting | | | | delicious and filling and are only limited by your |
| is a fruit smoothie. These can be used as | | | | imagination. Enjoy variety by adding fruit, nuts, |
| breakfast options, meal replacements, or just | | | | canned tuna, or feta cheese. Be careful with |
| healthy snacks! Not only is it fast and easy, but | | | | high-caloric salad dressings and opt instead for a |
| you can also check off several of your | | | | tablespoon of olive oil with your choice of vinegar. |
| recommended dairy and fruit servings for the | | | | Chicken fajitas or wraps can be made in less than |
| day. Using a blender, mix skim milk, fat-free plain | | | | 10 minutes by sautéing thin slices of |
| yogurt, a banana, and frozen berries together. In | | | | chicken and peppers in a small amount of healthy |
| five minutes, you can have a delicious, nutritious | | | | oil or broth. |
| breakfast. If you want to add more protein to | | | | Eating healthy and sticking to your weight loss |
| your diet, purchase a low-fat whey protein | | | | plan can be easier than you think. You don't have |
| powder and add it to your smoothie. | | | | to be a talented cook, and you don't have to |
| Another refreshing and quick meal, especially in | | | | spend all your time in the kitchen. Just plan ahead |
| warm weather, is gazpacho. I usually make a | | | | and have nutritious, unprocessed foods on hand |
| large bowl on weekends and eat it all week. It | | | | along with a few ideas about what to throw |
| only gets better the longer it sits in your | | | | together. Your scale will thank you! |