Last week, Choose to Lose participants began the second half of the 11-week weight loss program. To help get participants over the halfway hump and keep them motivated, health and wellness coach Patty Pavey provided extra encouragement and tips at a Lunch and Learn on the topic of eating healthy on the go.
“You’re getting into the grove of eating healthy with your meals, but now it’s like, ‘How do I go to work every day and eat healthy? How do I manage to go away for a weekend and eat healthy?’ So today’s topic is how to eat healthy on the go,” she said.
But before sharing her eating on-the-go tips and advice, Pavey started by asking attendees how they were doing as far as achieving their weight loss goals. Some said they’re doing well and are right on track with their goals, but a few other participants were feeling a little less optimistic.
Instead of judging their progress strictly on what the scales say, Pavey suggested participants try a different approach for measuring their success.
“If you haven’t been losing weight, try on a particular outfit once a week to see how it’s fitting to see if you’re losing inches at least,” she said. “If you try it on and it feels looser and feels more comfortable, then when you get on the scales and you’ve not lost what you’ve liked to have lost, it’s OK.”
At Pavey’s first Choose to Lose Lunch and Learn, she told participants that there are three aspects that lead to successful weight loss: diet, exercise, and your mind. Now seven weeks into the program, Pavey emphasized the importance of the mind.
“That six inches between your ears becomes so vital to your success at this point in what you’re doing because the newness has worn off, and now it’s like, ‘OK. I’m here, but I don’t know whether I’m doing things right or even what I’m supposed to be doing,’” she said. “You start planting all of this stuff in your mind, and it’s going to stop you up.”
Instead, Pavey said to replace the negative thoughts with positive thoughts.
“Say things like, ‘I’m having a ball with this because my clothes are feeling lose. This is fun; I’m going to have to buy all new shoes.’ Come up with something that hits you so you respond like you did in the beginning. It’s a positive response. It makes you smile,” she said.
After encouraging participants to keep working toward their goals, Pavey shared her tips on how to balance a busy life with eating healthy on the go. The key, she said, is to keep healthy food with you so that if you get jammed up and can’t get to lunch, you’ll have options that will keep you satisfied.
“One of the things I’m going to say is that everybody needs some kind of container that’s insulated,” she said, holding up her “lunch box” that was perfectly disguised as a purse. “I carry this one with me almost every day. It always goes out the door with me like my other handbags.”
Inside the insulated bag, Pavey had a frozen water bottle to keep some of her items, like sliced strawberries, cool throughout the day. Also in her bag were single serving cheese cubes, a healthy choice that will keep you satisfied, she said.
“They run around 60 to 80 calories for each one, and they’re a great dose of protein that are going to keep you satisfied,” she said.
Pavey also carried granola bars and meal replacement bars. The ones she said to look for are ones that are natural and don’t have an extensive ingredient list of things that are unrecognizable. She said to check the calorie content, as well as the sugar content.
Other items that are portable and easy to eat on the go are nuts and trail mix. Pavey suggested going for unsalted or lightly salted nuts, preferably with sea salt, and measure them out in individual single serving bags.
“It’s these kinds of things that keep you from craving the chocolate or other things that aren’t healthy to eat. If you keep your appetite under control, you’ll keep yourself from getting to the point where you’ll just eat anything,” she said.
Pavey suggested participants take some time out on the weekends to wash and cut up vegetables and fruits and put them in containers so they’ll be ready to go in the mornings.
“The number one complaint I hear is time, that people don’t have enough time to eat healthy. Yes, you do. You have time to watch TV. You have time to take a shower. Take control and be the person in charge and create that habit where you can just grab something healthy and be out the door,” she said.