Losing Weight During Summer Break
The Importance of Meal Planning
By Mark Daniel
Welcome to the June newsletter for 45Pounds.com. It is our goal to provide you with helpful tips and advice in your efforts to help your child or yourself attain or maintain a healthy weight.
Summer break is a GREAT time to get your child to stick to a healthy eating routine and lose weight. Below is an article with some helpful tips on this topic.
Planning your meals for the week is incredibly important to making your weight loss goals. It's those unplanned snacks and quick bites to eat that keep us off track and foil our efforts - true for kids and adults alike. Below is an article with some tips to make meal planning a little easier.
Please feel free to write us with any comments or questions. We hope you find some helpful tips in this month's newsletter.
Here Comes Summer Break
Summer break is a GREAT time to get your child to stick to a healthy eating routine and lose weight. For three months you don't have to worry about school lunches full of starch and fat, candy machines at the school, and school friends sharing candy and other sweets. Temptations will be at an all time low (but will still be there) and for three months your child will have an even better chance to stick with a healthy eating program. Once your child has seen improvement over the summer, he or she is more likely to stick with it when the school year rolls around again this fall, especially after seeing the reaction of their teachers and classmates on the first day of school.
As a parent, you will have more influence over your child's eating habits over these summer months. As the school year comes to a close you should sit down with your child and review his or her target weight for the new school year. Be sure to pick something realistic. Depending on your child's age and size, they can expect to lose between 10 and 25 pounds during the summer months by sticking to a healthy eating regiment.
Meal planning will be important to your child's success. Our next article covers meal planning in more detail. Sit down with your child and review the food he or she likes and dislikes. Concentrate on those high in starch and fat, ask if they will be willing to give them up for 30 days. If you are a member, review your custom meal plan with your child and modify it if necessary. Building a plan for the week is important, and will give you specific goals to discuss at the end of each week. Members, review the program book with your child again, take advantage of this valuable resource that is already sitting right in your home!
Finally, make sure to build a reward system. Offer non-food rewards like a new article of clothing for each five pounds lost. Cash is good too - it just depends on what will motivate your child to stick to it. Members, for more ideas on motivation, review the chapter ''Motivating Your Child'' in the program book.
Now when fall rolls back around and school starts again, your child will go to school a happier, healthier child. He or she will also have the psychological rewards and confidence that come with their new appearance.
The Importance of Meal Planning
Planning your meals for the week is incredibly important to making your weight loss goals. It's those unplanned snacks and quick bites to eat that keep us off track and foil our efforts - true for kids and adults alike.
What are the components of a successful meal plan?
1> It must be easy to stay with it.
Build a plan with foods you like, but watch the fats and starches. Carbs are okay, and have their place, but too many carbs does tend to build a waist line. You don't have to eat celery for every snack - but fruits are always a good choice and most of us don't get enough of them.
2> Eat every few hours.
A successful meal plan should have a good breakfast (no shakes, no breakfast bars, have some eggs and sausage, or oatmeal and toast), a mid-morning snack (have a cup of yogurt around 10:30 am), a good lunch, a snack or two in the afternoon, a good dinner, and an evening snack if you can't make it to bed time without something to eat. Sound like a lot of food? It is - but eating smaller portions throughout the day is what your body needs, and snacks during the day will help you eat a more reasonable lunch and dinner. If you're starving by lunch time you are more likely to go back for a second helping, or to eat more than you really need.
3> No seconds!
Plan your meals out carefully, understand serving sizes, and put your entire meal on your plate at once. A plate of spaghetti with garlic toast and a glass of milk is a good lunch, but not if you go back for a second plate. One plate full of food may seem like a lot, but it's less than two or three plates of smaller servings.
Make sure your meal plan contains food from all of the food groups. Eat your meats (or meat substitutes), veggies, fruits, dairy products, and yes, even carbs.
Done right you don't need to exclude entire food groups (like pastas, grains, etc.), you don't need diet pills or supplements, you won't be hungry and you WILL lose weight.
If you are a member, be sure you are taking advantage of all of your member benefits:
Member Resource Center - this is where you can get all of your progress charts, exchange lists, food value lists, information on serving sizes, recipes, book recommendations, nutritional charts for some popular restaurants, links to helpful articles and government publications, and more. Again, all of this is free to members. http://www.45pounds.com/Members/membersonly
Password - You will need your password to access your member benefits. Go to www.45pounds.com/forgot if you have lost or forgotten your password.
Meal Plans - These meal plans are customized daily menus, built on your child's eating preferences and designed to help him or her eat healthy and lose weight. We do not sell program food, but help you build your own healthy program from foods you can buy at your local grocery store. If you are a member and have not yet filled out the form to receive your custom meal plans, go to http://www.45pounds.com/Members/buildplan.