Today, I want to talk to you about changing your environment for fat loss! Sometimes, changing how you think and feel about weight loss can be challenging and take months. However, changing your environment is much easier, and can be done right away with a bit preparation. By shaping your environment for fat loss, you are setting yourself up for success so your body will naturally follow. For example, most of us will eat all the food that’s put in front of us — no matter how big the portion is. If we’re served a small bag of popcorn, we’ll eat that. If we are served a bucket of popcorn, we’ll eat that too! So, we can change our environment by choosing to package food in the proper portions for our meals.
Here are 5 tips to adjust your environment to lose the first (or last) 10 pounds:
- Use a Meal Plan and Pre-make your meals
Don’t make fresh decisions every day, or keep meal choices totally open-ended all the time. Instead, make a plan in advance and set yourself up for success by preparing several meals ahead of time and having them ready in the fridge.
- Get the treats out of the house (I’m talking ice cream, chocolate, cookies and chips). Or anything that is a weakness for you.
Make “laziness” work for you by making it harder to reach for high-calorie, low-nutrition, easy-to-overeat foods. If you want sweets, you have to go get them. At 10 PM, when you’re snuggled on the couch binge-watching Netflix, it’s going to be a lot harder to motivate yourself to get up and go to the grocery store. Instead, keep a colorful assortment of dried and fresh fruit around for dessert.
- Keep smoothie ingredients or pre-made packs ready in the freezer.
Smoothies are such an easy go-to nutritious snack or even meal when you’re too tired or hungry to cook something. By having the packs ready in advance, you really have no excuse to eat something unhealthy.
Extra tip – whenever I have greens like spinach or kale in the fridge that I haven’t used, I freeze them in glass containers with a serving of berries and chia seeds, so they are ready to dump into the blender and go!
- Schedule workouts like you schedule appointments or meetings:
Put them in your calendar and treat them like other important appointments. If you need to get a buddy to help keep you accountable at the beginning, do it! Eventually, it will become part of your regular routine.
- Turn your car into your gym “locker”.
If you are in your car a lot (like a lot of us are), be prepared with gym clothes and a healthy snack in your trunk. This will eliminate the excuses that you don’t have your workout clothes or that you need to pick up an unhealthy treat from the gas station because you were just too hungry to wait until you got home. One idea is to keep a shaker bottle with protein powder, a bottle of water, and a bag of trail mix in a cooler in the trunk.
If you have any other questions about setting up your environment for fat loss or if you need help creating a customized meal plan for weight loss, call or email us and we’d be happy to help!