While losing weight isn't something that happens overnight, doing some
prep work the night before can make all the difference when you step on
the scale. If slimming down and becoming healthier are two goals at the
top of your priority list, here are four must dos to make part of your
weeknight routine.
Brown Bag It
Not planning ahead
is one mistake nutritionists agree causes weight gain. You can avoid
the temptation of eating countless calories at the local cafe by packing
a lunch from home. When made right, salads are great because they're
full of fiber and protein to satisfy hunger and keep blood sugar steady.
Prepare a salad in a mason jar like this roasted sweet potato and quinoa salad, or make extra for dinner and bring along this sesame ginger quinoa salad.
Whatever you choose, it's much easier to add up the calories on
lunches you pack from home. And when it's made the night before, there's
no morning stress or forgoing it altogether because you don't have
time. Go the distance and pack snacks, too, and put everything in the
actual lunch bag, so when it's time to head out for the day, you can
just throw in an ice bag, grab it, and go.
Morning Time-Saver
After lunch is in the bag
(literally), take a little time to prepare tomorrow's breakfast. Eating
breakfast is one way to jumpstart your metabolism, and if it's full of
fiber and protein, you'll feel satisfied all morning long — hunger- and
energy-wise — which eliminates the urge to snack on more calories.
Instead of grabbing a quick bowl of cereal, a sugar-laden scone at the
local coffee shop, or (gasp!) skipping out on breakfast altogether
because you're rushed, making breakfast at night will save time and
calories.
If smoothies are your thing, premake these freezer packs, so you can throw them in the blender and be slurping down your first meal at the kitchen table or on the go. Overnight oats are also extremely filling, or go for this apple cinnamon quinoa bake. In the mood for something different that has debloating powers? This chia seed pudding makes mornings delicious. Once breakfast is made, you're also more likely to wake up energetic and excited.
Hit the Hamper
Skip the fitness gear morning roundup by getting everything you need for your workout ready the night before. If your sports bra is drying over the shower rod
from your earlier workout, grab that, your tank, shorts, socks, sneaks,
sunglasses, iPod armband, earbuds — everything you need — and lay it
out or throw it in your gym bag. Calorie-burning workouts are much more
likely to happen if you deliberately take the time to prep for them. And
if you make this a habit every night before a workout, you're more
likely to get in the rhythm of a regular exercise.
Get Cutting
You don't want to undo all
the good you did for the day by coming home tomorrow night starving and
throwing together a quick and probably not-the-healthiest meal. So now
that tomorrow's lunch, breakfast, and workout gear are all set, take a
little time to prep for tomorrow night's dinner.
Cut up some peppers, zucchini, and sweet potatoes to roast or grill
later. Or make an enormous salad, cook up some whole grains like millet
or barley, soak quinoa to make this quinoa pizza crust,
or get this spaghetti squash "pasta" bake in a dish and store it in the
fridge so it's ready to cook up for tomorrow. If you don't feel like
spending anymore time in the kitchen, even taking 10 minutes to plan
what you're going to eat is half the battle — here are dinner recipes under 500 calories.
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