THE MOST COMMON FAQ ABOUT FAT LOSS AND MEAL PLANNING

What are the main tips for fat loss?

1. When attempting to meal plan, a slight calorie deficit may be helpful. You can start with using smaller plates to control food portions. 
2. Additionally, eating more healthy snacks throughout the day can help with overindulgence at dinner.
3. Furthermore, not eating anything right before bedtime is essential for the body to regulate and burn fat efficiently. 
4. Overall, a 100-200 calories deficit to start a weight loss journey may help shed some pounds. Make sure to consult with your doctor before starting a weight loss journey!

What foods should I focus on for fat loss?

1. One food to focus on is proteins. Increasing protein may lead to better fat loss. Foods like fish and chicken are excellent sources of protein. 

How do I build healthier eating habits?

1. Plan the foods you love! Imagine how you might indulge healthily at the appointed times you have set in the week to have some of those cravings. In fact, plan your desires first, then the rest of your healthy foods for the week. This tip is a simple method to trick your brain into still making better food choices for your body. 
2. Get an accountability partner. Share your goals with a friend and maybe journey together as you figure out a plan to target your eating habits. Better yet, start a health group!
3. Research foods that you enjoy that are still nutritious and incorporate them into your meal plans. Learning how to cook and finding some ownership in what you eat is a great way to maintain control when choosing healthy foods over bad foods. 

What should I eat after working out?

1. After 1 hour of training, you should replenish with calories and protein to restore muscle glycogen and increase protein synthesis. Protein shakes are a great choice either before or after a workout! Make sure you drink lots of water during and after exercising as well! 

What’s a well-balanced meal for the day?

1. For breakfast, a 290-calorie meal can include 30 grams of protein, 39 grams of carbohydrates, and 4 grams of fat. An example of this is oatmeal with some fresh fruit. 
2. It’s all about balance! Fruits, veggies, protein, and grains! A cup of fruit, some celery or carrots, and maybe a chicken sandwich is a simple but effective lunch idea. Aim for 300-400 calories. 
3. You might use a slow cooker for some protein for dinners like chicken or fish for lunch. Then add in some veggies, potatoes, or rice. Stick with the 40/30/30 rule. 40 grams of carbohydrates, 30 grams of protein, and 30 grams of fat. Aim for 300-400 calories. 
4. Meal 4 is a dessert such as greek yogurt or granola. Overall this option might amount to about 300 calories.

• Daily total: 1400-1600 calories. Please check myplate.gov to see what a healthy calorie intake should be for you.