If your fat loss goal is important to you then you need to make it your top priority to get organised.
You can’t succeed without organisation. Have you ever noticed that fit people plan and prepare? They don’t leave it to chance that they’ll eat nutritious meals or get to training. They plan and organise their time. They prepare food and schedule exercise, regularly. Starting a new regime can be overwhelming so let’s begin with actions you can take that are effective and EASY.
Simplify getting started with your weight loss goals by being organised with your meals. Changes need to be sustainable and easy to maintain for the long-term. If you are working towards changing your body composition, food plays a pivotal role in your progress so commit to giving it some attention.
Being organised puts you in control of your fat loss. Use every proven tool you can have at your disposal to succeed because your results are important to you. Simplify changes to your meals by organising your kitchen and preparation areas. When you work in an organised kitchen, you have easy access to the foods and tools that allow you to cook nutritious, lower-calorie meals.
And being organised actually saves you time and energy. When you’re busy, it’s easy to convince yourself that being healthy is hard. By taking the time to organise yourself, you eliminate hassle and stress from your new healthy lifestyle. Commit fully to making a few changes, like preparing your space physically, and this helps you to reduce common obstacles that sabotage success.
What do you need to do?
1. Ditch the junk (otherwise known as how to lose weight without dieting)
The first step is sometimes the hardest, but if you want to make positive changes, make your home a junk free environment.
Eliminate the worst offenders, like highly processed boxed dinners, sugared cereals, salty and flavoured snacks plus any lollies. If they’re not in the kitchen or your house, you can’t reach for them when hunger strikes.
Just get rid of all junk once and for all. Willpower is finite and lowest at the end of the day which is when you’re home. So why make it even more difficult for yourself by having to continually resist temptation?
- EMPTY the pantry of all junk food. This step is not negotiable or flexible. If it’s there, you will eat it so it’s gone. And clean out the fridge too (yes, I know that’s where you’d normally keep the chocolate).
- Clear out the freezer – you’re going to need some room to store your leftovers and made-in-advance meals. Get rid of ice creams and any other junk in there too.
2. Stock up on healthy foods so you can lose weight without being hungry
When you’re organising your kitchen for fat loss, put nutrient-rich food front and centre. Place foods like fruits and veggies where you can grab them as soon as you open the fridge door or on counter tops.
Healthy foods that don’t need refrigeration, such as homemade trail mix snacks, should be near the front of the pantry or on your countertops in clear, single serving sized containers. Keep fresh fruit in bowls on countertops.
When you bring shopping into the house, prepare a huge salad that sits in the fridge. Start lunch and dinner with at least 1 cup of salad or vegetables. It takes 20 minutes for your stomach to register as full so by starting on the salad, you’re filling up on lower calorie, nutrient dense foods.
- At least 2 days per week to shop for fresh ingredients (it’s not a lot and you should be able to get through 10 items or less aisle). Or arrange for your groceries to be delivered to your house – I have to do this and it’s such a time saver. Plus I avoid all temptation :).
- On the days you get your fresh ingredients, spend some time on food preparation. It makes life so much easier during the week because I always have a fresh salad or vegetables ready to go.
3. Invest in clear containers to make it more appetising to eat healthy, calorie controlled meals.
Don’t make food prep difficult by hiding ingredients or meals in your fridge or freezer in unmarked opaque containers. Load the fridge, pantry, and line counter tops with see-through containers that allow you to see what’s inside. We use a permanent marker on tops of our containers (which is easily removed with eucalyptus oil) so we know what meal is in the container and the date it was prepared. Leftovers need to be frozen in portion sizes.
- Check you have enough lunch boxes and storage containers for lunches, freezing and to ensure portion control. I always check a recipes portion sizes and divide up portions PRIOR to sitting down to eat. Extra portions are refrigerated for lunch or frozen.
4. Get a grip on utensils, pots, pans, & appliances.
If your kitchen is missing a blender or slow cooker because they have been consigned to a dusty shelf in the garage, now is the time to get them out again.
Put the tools you’ll use the most for healthy cooking in easy-to-reach locations. Make sure that you don’t need a step ladder or extra set of hands to access your most valuable items. A slow cooker is a must for preparing food on the run because dinner can cook while you’re at work. My most used appliance is my food processor for grating and pureeing because it saves so much time.
5. Create a planning/shopping station helps maintain your weight loss mindset
Create a space in the kitchen to post grocery lists and menu plans for the week. Clear a spot on the fridge where you can post a menu and a shopping list. Simply update them as needed. The more you plan, the less likely you’ll be to hit the drive-through. Use my handy meal planner to help you prepare meals.
Don’t overthink things and make them complicated.
Most weeknights, I have simple, easy meals. Because eating the same thing a few days in a row cuts down on my meal planning and preparation, I may only need 3 recipes per week, plus a salad or two. My meals consist of a huge salad plus a whole grain and some protein. That’s it! And it means I can do extra to use for lunch the next day.
- Use your calendar to plan to bank calories around events so you don’t ‘blow out’ around major events, big weekends and holidays. If you have an event coming up, fill up on HIGH NUTRIENT DENSITY foods during the day (vegetables, fruits, carbs and low-calorie proteins like prawns and white fish).
The first stage of weight loss is being prepared – it puts you back in control of your body and keeps your goals within your reach. You really can organise yourself to lose weight. Or fitness. In fact, anything at all.
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