Ready To Make A Change

Changing your eating habits is daunting, so if you’re just starting out your weight loss journey, my advice is to start off by spending at least two weeks just writing down what you’re currently eating, without changing a thing. Look up that sandwich you always get and see what the calories are. Check out the fat content in your afternoon snack. See how many carbs are in your dinner. Educate yourself. Learn. And don’t freak out. I know it’s daunting. Because when you’re done doing that, you’re going to say what do I eat now?

The first thing to realize is that you can probably eat almost everything you’re currently eating, as long as you manage your portions. A half serving of the sandwich you love with a side of veggies and a piece of fruit will most likely be just fine. Small substitutions in your cooking can turn a cringeworthy meal into a healthy one. We tend to eat two to three times the amount we should be eating, and reworking that in your head can be tough. I highly recommend investing in a food scale and a good set of measuring spoons. But remember, you don’t have to change everything, because you have to be happy with the food you put in your mouth. Still don’t know what to do? Start with breakfast. Stack your day so that is your biggest meal. You want the bulk of your carbs in the morning because your body needs that fuel, and you will have all day to burn it off. You also want the protein because it will keep you full longer. I’m eating pretty much all day long. I have breakfast, a mid-morning snack, lunch, mid-afternoon snack, dinner, and occasionally an after dinner snack. This was true while I was losing and is still true on maintenance. Here are some options for breakfasts and snacks:


  • Greek vanilla yogurt with granola (*measured to a good portion size) and blueberries
  • Scrambled egg beaters and veggies and a whole grain English muffin with a Laughing Cow wedge
  • Kashi cereal with raisins and skim milk
  • On special occasions, I whip up a batch of a fantastic Weight Watchers-based French toast recipe
  • Toast two Eggo Nutrigrain waffles, add a half tablespoon of Land O Lakes light butter and a half tablespoon of Stonewall Kitchen jam, and a half cup of blueberries on top.  With a nice steaming cup of coffee, I’m good for the morning!

(all this with coffee with fat free Coffeemate)


  •  An apple sliced up and with a tablespoon of peanut butter
  •  Yoplait Greek yogurt (I love it because it has a custardy consistency without the tang that a lot of yogurts have, it’s 100 calories and a lot of protein)
  •  A cup of grapes with a single round of Babybel white cheddar
  •  One mini sized back of Orville Reddenbacher kettle corn pop corn
  •  Dole Dippers
  •  A serving of almonds (regular or dusted almonds, not the chocolate covered kind!)\
  • Margie lives for her after-dinner snack of a deep chocolate Vita-muffin top with some strawberries and a few tablespoons of Reddi-Whip fat-free whipped topping.

It will take time for you to find your new staples, but experiment. Try new things. You won’t starve to death, I promise! For more options, check out our recipe section.

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