Packing Lunch weight loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Is Packing Your Lunch Really the Best Approach to Successful Weight Loss?
Does the thought of having to prepare one more meal each day sound like a chore?
Some feel packing a lunch on most days (even if you work from home) is SO HARD…
Good news, this is not a hard as you think.
Packing a healthy lunch actually is pretty easy.
BENEFITS of packing your lunch on Weight Loss
What are some BENEFITS of packing your lunch?
For one thing, packing your lunch lets you control exactly what goes into the food you eat. Bringing your own lunch to work also means you can enjoy some healthy, homemade versions of dishes laden with trans fats (think artery clogging) or sugars typically available in the cafeteria or a restaurant. Many of us are still working from home, packing lunch is still recommended. I’ve been hearing of many Zoom meetings that occupy peoples time and can allow you to lose track of time and even SKIP lunch altogether.
Poll Question
Do you work from home, office, or hybrid?
If you work from home, I recommend still planning and prepping breakfast, snacks and lunch (where applicable) The mistake many make is thinking they can just walk into the kitchen and fix meals/snacks when the time comes.
[In my Corporate America Days] My experience in working from home is I was BUSIER than when I was in the office. When food is not “Grab n heat up” or “Grab n Eat”, meals & snacks get skipped – leading to a domino effect of other problems!
Let’s dive deeper into why packing your lunch really is the best approach to avoid packing on the pounds.
Tip #1 Packing (lunch for weight loss) is a snap
Most adults prefer not to have a sandwich for lunch on a regular basis. (FYI, this is a healthy option and excellent when there is not access to a microwave). Think about eating leftovers from last night’s dinner. So, while you’re packaging up dinner in the evening before, simply package up those leftovers for lunch the next day.
This is a super time saver!
You also can squeeze in prep time by cutting up fruits and vegetables and storing them in containers or sandwich bags (for several days). You can do this while you’re fixing dinner the night before (or have a set prep day/time) for easy grab-and-go snacks.
- Mistake: Saving all the prep to Sunday night
- Time Saver: Don’t like cutting up fruits and veggies, buy them already cut up.
Self-Assessment Poll
How many meals do you prepare at home for the week? “One Meal”, “Two Meals”, or “More”
Time Saving Tip: Make two main dishes for the week.
One trick to not eating the same meal for lunch and dinner every day/night is to make two main dishes for the week. It’s more work on the front end, but will save you much time during the week and reduce uncontrollable cravings due to getting bored with eating the same thing…
Tip #2 The Plate Method (Packing lunch for weight loss)
One easy trick is to use the Plate Method as a guide to pack your lunch. This is an easy way to make sure that you’re getting the right foods in reasonable sized proportions. You can use this when eating any meal!
Load your plate in this way:
- One half of plate filled with non-starchy vegetables such as leafy greens, broccoli, cucumbers, or spinach
- One quarter of the plate filled with lean meat such as chicken, turkey, fish or even lean cuts of red meat or pork
- One quarter of the plate filled with whole grains such as whole-wheat bread, brown rice or barley
- Add a snack for after lunch that includes fruit and either low-fat milk or yogurt, reduced fat cheese, nuts, crackers
Now, the SIZE of the plate matters! 😊
This method is an excellent way of getting all the necessary nutrients of a balanced meal and to full your body with essential nutrients throughout the day!
Take Away Message
These are just a just a few simply tips to help make packing your lunch more of a routine
- Cooking two main meals per week is likely the easiest way to make it happen because this allows you some variety – overall less cooking
- Getting bored and eating the same thing is definitely one trigger to make eating out MORE tempting! – good reason for different lunch/dinner
- Use The plate method – when consistent, think satiety, sustainable energy, and metabolism booster. Bonuses – weight loss and long-term weight loss maintenance
Listen to the FB LIVE Replay for more insightful information on this BLOG
<<Video coming soon>>
Sandra Recommends
If you’ve been tweaking your intermittent fasting window, trying every new version of Keto, or thinking you need to shop exclusively at Trader Joe’s or Whole Foods to eat healthy… it’s time for a change! Especially if you’ve been trying for 3 months or longer without results.
As Einstein said, “Insanity is doing the same thing over and over and expecting different results. “So, if your current strategy hasn’t given you the results you deserve, why keep doing it?
Do you feel like you’ve tried every diet created? After trying all of these diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good. It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.
If you’re struggling with weight loss or confused/overwhelmed about what to eat… you’re in the right place!
I’ve got you covered!
That’s why I created this 5-Day meal plan. In this easy-to-follow guide, you’ll experience:
-
- A surge of energy that will last throughout the day without depending on sugar or caffeine (think 2-4pm typically crash n burn)
- The benefits of eating delicious and satisfying meals that will keep cravings at bay – even during those stressful parts of the day
- Waking up feeling refreshed and energized – ready to start the start off strong
An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!
An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!
Click [HERE] to grab your free copy! ( www.ActionChoices.com/jumpstart )
Anoter Sandra Recommends
Remember the empowering feeling when you chose the path of healthier eating? The intention, the commitment – you were unstoppable on your journey to a better you. But life’s demands often steal our focus, and before we know it, motivation wanes. Can you relate?
It’s important to know you’re not alone. With the right support, you can rediscover that vibrant self again! If this resonates, I have the perfect solution for you – the life-changing “Post Summer Detox 3-Day Challenge.” This complimentary program is your bridge to wellness, propelling you toward boundless energy and radiance!
🌟 Join the Post Summer Detox 3-Day Challenge Now!
Experience the ultimate jumpstart to your weight loss journey, backed by my unwavering support and featuring:
🥗 Detailed Guidebook with 3-Day Meal Plans (Breakfast, Lunch, Dinner, and Snacks)
📸 Recipes with Beautiful Images for Every Meal
🛒 Convenient Shopping Lists
💬 Online Community for Ongoing Questions & Support
🎥 Daily Live Streams for Motivation
💪 Accountability & Encouragement
Remember, this journey isn’t about deprivation – it’s about thriving! Your healthiest, most vibrant self awaits, along with better-fitting clothes and renewed confidence. Are you ready to seize this opportunity? Join the “Post Summer Detox 3-Day Challenge” and take that pivotal first step towards embracing your best self.
🌱 Join the Post Summer Detox 3-Day Challenge right here
Invite family and friends. Challenges are always more fun with buddy! Simply send them to http://actionchoices.com/PSD