Planning Lunch to Lose Weight

So much of weight loss success revolves around creating a great meal plan, sticking with the plan, and measuring that plan’s effectiveness for yourself. You don’t need the best diet pills to lose weight.  Fads like the Atkins Diet, the South Beach Diet, and even Weight Watchers or bariatric surgery can leave you poorly nourished.  Choose foods which nourish your body that are low in calories, within your budget, and composed of things you enjoy eating.  Planning lunch to lose weight is very straightforward when structuring your decisions using the diabetic exchange system. The best lunch to lose weight that I have found for me is one serving of starch, one serving of vegetables, and three ounces of lean protein.  These combine to make an excellent weight loss lunch!  Finding the balance of healthy foods to achieve the right caloric intake is unique to each person, so it will take a bit of experimentation.

weight loss lunch

Through the eyes of my previous self, this wouldn’t have looked like a meal at all.  It’s a spoon full of rice, a taste of fish, and a couple of green beans.  While it may not appear to be much food, it provides the essential amino acids, healthy omega-3 fats, whole grains, vitamins, and minerals that I need to power my body from noon until 3PM, when I have a healthy snack.  The portions represented here are what I have come to learn are the amounts my body needs — 3 oz. lean protein, 1/3 c. brown rice (a whole grain), and 1/2 c. non-starchy vegetables.

Weight reduction works by limiting caloric intake.  Whether that’s through physically restricting the amount of food your stomach can hold, as with lap band, restricting the amount of calories that your body can consume once you swallow the food, as with more invasive gastric bypass, chemically convincing your brain that you’re not hungry at all, as with Sensa or other popular appetite suppressants, or simply adjusting your expectations to realistic portions, as I’ve done on my journey.

If your goal is to lose weight, I encourage you to look at the foods you are choosing not only for how you feel while eating them, but for how your body feels after eating them.  The above meal is a very efficient source of protein, carbohydrates, and nutrients that leaves me completely satisfied and not at all a victim to calorie restriction.  I encourage you to check out my other low calorie meal plans that I’ve developed and shared.  They’ve worked to bring my body mass index down nearly 40 points, and I hope they’ll make an excellent starting point for your healthy eating habits.

How do you know if your meal will bring you weight loss success?  Like a scientist, you have to keep good records and conduct periodic evaluations of the data you collect.  Weigh yourself at the same time of day several times per week.  Try to reduce variables by wearing the same thing (or nothing at all) when you weigh yourself.  Eat according to your weight loss meal plan and try not to deviate from it while you’re collecting your data.  After a week or two, look back at your data and see if you achieved weight loss success.  If so, congratulations!  If not, keep tweaking by reducing total calories while seeking out foods which have high nutrition values like whole grains, lean meats, and fresh vegetables.  You don’t need the best diet pills to lose weight — you just need to choose the right foods in moderate portions and consume them on a daily basis.

Healthy lifestyles take some time to develop, but excellent weight loss results will come with commitment to good meal planning.  I wish you the best on your weight loss journey!

The key to my weight loss success is an excellent weight loss lunch!

PS:  Great weight loss lunches also make easy dinner recipes with the addition of an extra serving of vegetables and a fresh fruit for dessert!


Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

One thought on “Planning Lunch to Lose Weight

  1. GREAT ADVICE! This approach has definitely been working for me.

Leave a Reply

Bookshelf 2.0 developed by

%d bloggers like this: