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NIRERIN Posts: 14,350
7/27/17 9:23 P

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If you don't have a lot of time to devote to planning, then make what you do plan reusable. So think of your week like an empty four by seven grid. Break out your calories to evenly distribute through each spot on the grid. So let's say you were trying to eat 1400 cals a day and that breaks out to a 200 cal snack, a 300 cal breakfast, a 400 cal lunch and a 500 cal dinner. Adjust this however you need to to work with your total calorie needs and preferences for number of meals and spacing and size of each meal. As you create recipes that fit each of these slots, write them down. You can either do this in list form, like
Breakfast -300 cals
- slice of quiche and fruit
- peanut butter and banana
- yogurt, granola and fruit
- ham sandwich
- vegetable soup with bread and cheese
though be sure to add in actual measurements that fit your needs. Or you could write each recipe on one side of an index card, and use the reverse side for the ingredients. If you use the index card method you can essentially deal out all of your meals, then flip the cards over and you already have your grocery list.

Either way is a lot of work upfront, but once you have some basic staples in you can cut back to adding in one new recipe a week. Things like making quiche can mean an easy grab and go breakfast or lunch another day of the week. Same with big pots of soup.

Another thing that you need to learn is how to deal with stress in an alternate fashion. There are probably nicer terms to couch this in, but it would boil down just the same. Meditation, bubble baths, netflix marathons, find something that has nothing to do with food that you like that you use to destress.

Another thing that you need in your back pocket are some quick and easy options. So know what you can grab at the grocery store to be dinner on short notice. Have frozen dinners in your fridge that just need to be heated for a busy time. Homemade or store bought are both fine. Know decent options at any fast food or fast dining option that you gravitate towards. Try and find something active that's easy to do for five to ten minutes. It doesn't have to be the most perfect choice in the history of choices, it just has to be a little better than what you used to do before.

-google first. ask questions later.

MLAN613 Posts: 19,476
7/26/17 6:12 A

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You are not alone in gaining weight back. I regained 40 of the 80 pounds I lost originally and I also went through a divorce. I am sorry you are going through a divorce. It isn't fun. At all.

What I encourage you to do is plan and prep ahead of time as much as you can. I usually have a few frozen meals in the freezer. These are things that I cooked ahead, put into single servings, and froze. I pull out enough for work day lunches on Sunday. I also prep breakfasts, snacks, and cut up things like apples and mark the container with grams for easy entry on my nutrition tracker.

Single serve items like yogurt cups, cheese, oranges, bananas are also helpful. They don't need prep ahead of time and are quite portable.

I also schedule my exercise. You can add it to your SP fitness tracker up to 1 week ahead of time. So, this is also part of my Sunday routine. I add my workouts for Sunday through Saturday and it becomes non negotiable. I do have some flexibility in case of weather or if something random comes up.

Edited by: MLAN613 at: 7/26/2017 (06:15)
Meghan in Minneapolis, Minnesota, USA

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SKMMOM16's Photo SKMMOM16 Posts: 233
7/25/17 11:12 P

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I would say take it one step at a time. Figure out your goals and tackle one at a time. There are some great resources on this website. All the best!

Live each day to the fullest and enjoy every moment.

 current weight: 198.1 
CHUBBYOTAKU's Photo CHUBBYOTAKU SparkPoints: (2,941)
Fitness Minutes: (1,517)
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7/25/17 10:28 P

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I'm needing some advice cause for the life of me i'm not sure how to do this. I have been on a heavy weight loss journey before from 315 down to 185 but when i did it that time it was a bit easier because I was a stay at home mom. Literally i had nothing but time to plan out every meal and had a regular work out routine i was dedicated to. it was just easier i guess to shape my life around the goal.

Now though i have gained 60 pounds back because of poor choices and recently going through a very emotional divorce this past year. But now i work 2 jobs and juggle a lot by myself and as many times as i have tried to get myself back on track i have failed at every turn. i just cant seem to figure out how to make it work to where i can stay focused and dedicated to working out when i am exhausted all the time, eating right when i am constantly surrounded by temptation (i work in the deli/bakery department of a grocery store) and still find time to clean my house, spend time with my girls and over all have some sort of balance to life.


 current weight: 252.6 
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