The Importance of Organization in Weight Loss

Compulsive over- eating is often the result of poor planning, where quick and easy meals take the place of healthy thoughtful options. Very few quick, on-the-go options are healthy and nutritionally satisfying; thus, when we are busy we tend to gain weight.  

Here are some helpful hints to stay on track during Maintenence:

Plan during down times to ease the eating stress during busy times!

·         Stash OPTIFAST bars and Ready-to-drink shakes in the car, at work, and in your day bag or briefcase.

·         When cooking at home: Make leftovers and pack food in single portion containers to avoid over eating. This makes for an easy morning of grab-and-go sack lunches before work.

·         Plan your meals for the week and keep a calendar of what‘s for dinner on each day. This will curb the indecision at dinner time that often leads to poor food choices.

·         Always go green! Try to keep 2/3 of your meal plant based, the darker the better.

·         Don’t shop while you are hungry! Impulse buying is not likely to be based in the vegetable aisle. Bring a list and stick to it!

·         Use a food log! Pick a format that works for you (digital, iPhone, notebook, etc.) and track your habits. Find out what times of the day cause the most temptation. Then use that information to plan better around your problem times.

·         Make sure to eat breakfast: It’s not called the most important meal of the day for nothing.

When should I eat and how much can I eat?

The heaviest meal of the day should be breakfast, then lunch, and dinner lightest. This model is exactly opposite from the diet of the average American. Your metabolism will run faster throughout the day if you eat in the first 30 minutes you are awake, thus burning more calories throughout the remainder of the day. Lunch is a refueling point to get through the afternoon. Dinner is simply to curb hunger; it should not be a “catch-all” meal for the lack of food consumed during the day. Always plan your meals around how you need your energy. If you work 9-5 you should consume the lion’s share of your calories early. If you are a bartender and work late you would consume calories later in the day. Being conscious of your eating habits is half the battle.

Mark Provenzano
Program Director
QA Medical Weight Loss