So I know many of us have stocked up on plenty of grocery items and are stuck at home with just us and that delicious food we bought. Now my first tip for not overeating when you’re stuck at home would be to not buy a ton of high-calorie foods that you may have a tendency to overindulge on. But let’s be real I’m sure when you heard we may be locked in for a few weeks you stocked up on all the goods 😉 So here are a few tips for coming out of the lockup in the same (or better) shape than when it all started.
1. Set up your home/kitchen for success.
Move unhealthy things out of sight and not only out of sight but hard to get to. My treat bucket is in a container with a locked lid at the top of my pantry that I have to use a stool to get to. Some may say it’s a little much but it works for me, plus I feel like I burn a few extra calories when reaching for them ha! So put your treats out of sight, it could be at the bottom or top of a pantry or cabinet or even behind a few things. Sometimes I even put a sticky note on the items asking myself if I’m really hungry. It’s just a reminder that if I’m going to eat it to try not to overindulge.
2. Keep healthier food insights, fruit, veggies, protein options, etc.
Okay now that you’ve made the higher calorie foods hard to find, let’s put the healthier foods insight. I try to make sure any fruit and veggies I have are ready to go and can be stored in a fruit bowl on the counter or are visible in the front of the fridge.
3. Don’t go to the pantry for a snack, go to the fridge
The pantry is usually where higher-calorie foods are kept and it’s easy to overindulge. So if I’m hungry and looking for a snack I go to my fridge where I’ll find things like turkey, veggies, hummus, yogurt, fruit, etc!
4. Pre-portion foods/make a plate
And when you do go to the pantry it’s best to have some snacks portioned! Have you ever found yourself reaching into a bag of chips then the next minute you realize you’re getting close to the bottom of the bag? 🙋 We’ve all been there! To keep this from happening I’ll pre-portion servings in small ziplock bags or simply put the serving you want to consume on a napkin or plate, I even love to use coffee filters to hold my popcorn!
5. Schedule/plan meals.
Most people usually don’t have time to do this so it’s a great opportunity to find a schedule that works for you. And by planning meals, it helps prevent you from snacking all day. Do you do best with 3 larger meals? If so, how much time in between each meal seems to be a good fit? Or does 3 meals and 2 snacks work best or 4-5 smaller meals? Play around with the sizes and spacing of your meals to see what keeps you satisfied and energized!
6. Avoid eating distracted.
When we eat in front of the TV, while playing on our phones or in the middle of doing something we aren’t really able to pay attention to our hunger cues and tend to eat mindlessly. So I encourage you to practice sitting at a table, eat by yourself or with the family and enjoy the conversation. Also, practice fully chewing and tasting your food. Think about what flavors and textures am I experiencing? Slowing down to chew and fully enjoy your food enhances the meal experience, gives your body time to tell you once it’s full and helps your digestion!
7. Eat balanced meals to give you energy and keep you satisfied.
Has the clock ever struck 4 pm and you realize all you’ve had today is a protein bar and a few chicken nuggets and all of a sudden, you’re starving? Yeah, we’ve all been there too! Eating balanced meals throughout the day, that consists of protein, carbs and fat will help stabilize your blood sugar throughout the day and give you the fuel you need so you don’t crash! If you don’t give your body nutrients throughout the day then it will crave higher-calorie foods in the evening when willpower is low to try to make up for what is lacking, you don’t want this to happen. Many times, my one-on-one coaching clients tell me that they get busy and aren’t hungry. And while I’m not saying force yourself to eat if you aren’t hungry, I am here to tell you that hunger comes in many different forms. While your stomach may not be growling, your energy may be dropping, you may feel weak, foggy-brained or moody. All of these signs can be YOUR hunger cues. So if you aren’t currently eating full meals throughout the day start with 1-2 and see how you feel, then build from there!
8. Spend time cooking and finding new recipes you love.
When some people start off on their nutrition journey it takes time to find their “go-to” foods. You have this opportunity with the additional time you may have at home!
Some of mine are:
Stuffed bell pepper
Any type of macro bowl (blog coming soon!)
Spend a few minutes on Pinterest or on my business or personal Instagram page to find a few recipes you’d like to try! If you have limited ingredients and aren’t sure where to start then send me an email and I’d be happy to help you come up with some dishes to try with what you have on hand! Need even more support? With my personal nutrition coaching, we determine your goals and set small actions each week. Then you check in with me virtually every week so we can measure your progress and we make adjustments if necessary. Want to learn more? Give me a call or send an email, I’d love to chat!