Thinking About Quitting

HEALTH & NUTRITION

Did you start the year off with weight loss goals and now you've found your self faltering? Don't be discouraged! Loosing weight is just as much as a physical process as it is a mental one; so, if you aren't mentally ready for the challenge then you can always start next year or the year after next. The reality of the situation is that your goals aren't being met and time is not your friend. While, it may be easier said than done, you must not give up on your weight loss goals. When it gets tough you must get tougher. You may falter from time to time, but you can't quit - that's the key; DON'T QUIT!

When you're feeling lazy or your simply having a bad day: grab a protein bar instead of grabbing a chocolate bar (or whatever your sweet tooth desires); exercise - even if it is just for 10 minutes - instead of thinking about exercising; and envision a new, sexier, leaner, and healthier you instead of thinking negative thoughts about yourself and that girl with the perfect body. Loosing weight -without a doubt - boils down to positive actions and thoughts.  

To help you start taking positive actions towards reaching your weight loss goals Women's Health Magazine has created a healthy meal plan that is geared towards flattening your belly.  Below is the first day of their meal plan; Click here to see the other meals. 

Breakfast 

Bagel Thin Topped with Peanut Butter and Fruit

1 Thomas' 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

Snack 

1 small apple, sliced

1/2 cup nonfat plain yogurt sprinkled with 1/4 tsp cinnamon*

*A sprinkle of cinnamon may boost weight loss, according to a study by the USDA. The spice's polyphenols help regulate blood sugar, keeping hunger pangs at bay.

Total: 148 calories

Lunch 

Open-Faced Chicken-Avocado Melt*

1 slice whole-grain bread
3 oz grilled chicken breast
1/4 avocado, slivered
1 oz Cabot 50% reduced-fat cheddar cheese, shredded

Side Salad
1 cup mix of romaine, chopped tomatoes, and shredded carrots
1 tsp balsamic vinegar
1 Tbsp olive oil

*Eat your sandwich with a fork and knife. Research shows that paced noshing makes you feel fuller faster, so you eat less

Total: 431 calories

Snack 

3/4 cup cucumber slices

1 1/2 cups carrots, sliced*

1/4 cup salsa for dipping
1 large egg, hard-boiled

*Crunch carrots in the afternoon and you'll munch less at dinner. The fiber helps keep you satisfied.

Total: 182 calories

Dinner 

Shrimp and Broccoli Pasta Salad

4 oz cooked shrimp*
1/2 cup cooked whole-wheat elbow macaroni
1/2 cup steamed broccoli
4 sun-dried tomatoes, halved
1 tsp capers
1 Tbsp fresh lemon juice
2 tsp olive oil
2 Tbsp red wine vinegar
1/4 tsp onion powder
1/2 tsp oregano

Dessert
15 raspberries

*Shrimp is high in omega-3s, and according to a study in the journal Appetite, people who ate omega-3-rich diets were most likely to feel satiated.

Total: 312 calories

 Indulge Without Bulge

Add: 1/2 oz dark chocolate and 1 dried fig 

(106 calories)
Subtract: 1/2 Tbsp peanut butter at breakfast and 1 tsp olive oil and the raspberries at dinner

 (106 calories)

Daily Total: 1,503

 Meal Planned by Keri Glassman, R.D.