Tag: weight loss tips

Fitness Tips

The Best Meals and Snacks For A Fat Loss Diet

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The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

  • Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
  • Fresh Fruit such as sliced apple dusted with cinnamon
  • Frozen Fruit such as mixed berries sprinkled with cocoa
  • Hearty Soup or Stew packed with a lean protein source and loads of vegetables
  • Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
  • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
  • Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

Find me on Instagram for more recipes, fitness tips, and meal ideas.
www.instagram.com/melaniewales.sustainableliving

Fitness Tips

How To Master The Nutritional Content Of Your Own Recipes 

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As you dive into the world of meal prep take your own favorite bulk recipes including soups, stews, and baked goods and find out the nutritional content with the easy steps outlined below.

First, grab a notebook and keep it handy with a pen in your kitchen. 

Next, weigh out each ingredient you are using in your total recipe and jot that down. 

Then, decide the number of servings you want that recipe to be.

Divide each of the ingredients by the number of servings you have chosen. 

Those numbers and ingredients are what you will track in your food tracking app or log book. 

To figure out your portion of the prepared mixed meal to eat, weigh out the total cooked weight of what you made and jot that number down too. 

Divide that number by the number of servings. 

This is how much you portion to eat.

Make sense? 

It does take more effort up front, but the results from having accuracy in your portions and how much you are eating more then makes up for the effort. It also gets easier with practice. 

Some nutrition coaching apps like Carbon Diet Coach have a recipe function. You input all the ingredients and then add in the prepared weight of the food and voila. Pick any portion and it does the macro calculations for each unique serving for you. This is what I do.  I’ve been using Carbon since it launched in 2020!  I highly recommend. 

Find more meal prep tips, ideas, recipes and more in my e cookbooks.  This info comes directly from The Art Of Meal Prep For Sustainable Living Volume 2.  Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Great Snacks For Losing Fat

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When it comes to a successful fat loss phase, sticking to a calorie deficit is a must.  These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.  

Fat Loss Snack #1: Savory Salsa and Fresh Veggies

Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”.  I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery.  About 50 calories for 1/4 cup of salsa and 100g sliced veggies.  

Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal. 

Fat Loss Snack #2: Light and Sweet Berries in Jello

Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries.  Set in the refrigerator overnight or for 4-6 hours.  About 130 calories for a huge bowl!  

Great paired with greek yogurt for a complete low calorie and high protein meal. 

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    Start Meal Prepping Now With 2 Simple Prep Ideas

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    Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

    Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

    Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

    Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

    Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    Easy Protein Packed Frozen Yogurt Recipe

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    Make your own protein packed frozen yogurt using the Ninja Creami.  This is one of my favorite recipes that I’ve come up with based on my simple protein creme  recipes.  

    Mix and match protein powders and pudding mixes, crunchy and fruity mix ins, use cocoa, cinnamon, or other flavorings and spices to create an endless variety of flavor combos.

    Like so many of my recipes use this as a jumping off point and get creative.  

    Once you try it you will never go back to store bought frozen yogurt!  

    Serves 1-4 (calories and macros will vary slightly depending on the ingredients you use)

    Calories and Macros for the whole thing 

    500 calories
    70g protein
    45g carbohydrate
    4g fat

    INGREDIENTS YOU’LL NEED:

    • 300ml 1% milk
    • 300g non fat greek yogurt
    • 40g protein powder of choice
    • 20g sugar free fat free instant pudding mix
    • 30g monk fruit granulated zero calorie sweetener

    DIRECTIONS:

    Add all ingredients to a blender and blend until smooth.  (Don’t have a Ninja Creami?  Add ice when bending and enjoy like this as a thick milkshake.) Pour into a Ninja Creami container.  Freeze for 24 hours.  Using the Ninja Creami blend using the light ice cream function.  Blend again using the re spin function.  Add mix in’s, if using, and use mix in function.  Enjoy right away!  

    Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed frozen yogurt. 

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    My simple high protein protein creme recipes can be found in Volume 2 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cookies, cheesecakes, frostings, and so much more!

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    Never Quit: The Only Way To Guarantee No Results Is To Give Up

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    Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____.  It’s harder for me because_____. “

    I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy.  But that’s beside the point.  No one wins in the competition of who’s had it the hardest.  

    We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.   

    The great thing about living a healthy life with healthy habits and routines is that it works for everyone.  

    Young and old.  

    Underweight and overweight.  

    Weak and injured.  

    Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

    It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

    I promise that each of our own challenges and life histories do not need to be a permanent crutch.  We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.   

    When new purpose outweighs old excuses results have no choice but to follow.

    The only way to guarantee no results is to give up. 

    Never Quit!

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    5 Proactive Fitness Habits To Start Now 

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    Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable. 

    It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

    Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.

    1. Cook: make most of your meals at home.
    2. Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available. 
    3. Walk: Move more often throughout the day. Bonus points if you can do it outside. 
    4. Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times. 
    5. Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up! 

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fitness Tips

    5 Practical Steps For Long Lasting And Sustainable Results

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    Want to know a secret?

    Being healthier, stronger, leaner, and fitter is so much FUN! 

    My journey has not been possible because I have felt deprived or miserable along the way.

    It feels amazing to be capable, have energy, and be strong. 

    No, it is not easy. But easy it boring. Bring on the challenge! 

    The time will pass anyway.

    What potential do we carry if this time we didn’t quit? 

    Over 8 years later and I’m just getting started.💪🏻

    Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results. 

    1. Enter every day with a purpose and keep shattering self limiting beliefs. 
    2. Break big goals down. Then down even further.
    3. Do hard things daily to build resilience and confidence. 
    4. Results are built through creating, planning, committing, taking action, consistency, and patience. 
    5. Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level up.

    If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

    See my client testimonials.

    www.melaniewales-sustainableliving.com

    Follow me on Instagram for more tips, free recipes, and full days of eating.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!

    The Best Toaster Pastry Alternative

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    The best (and easiest) toaster pastry alternative. Why is it the best? It is higher in protein, lower in fat and carbs, and is way more satiating. It also tastes great!

    When it comes to weight management I have no problem enjoying store brought treats such a toaster pastries on occasion, but for my everyday, I make sure to fill most of my nutritional needs with foods that are equally as tasty, but higher in protein and way more satiating.  

    Let’s compare a cookies and cream toaster pastry to my cookies and cream topped rice cake. 

    Cookies and Cream Toaster Pastry:

    • 183 calories
    • 2g protein
    • 33.5g carbohydrate 
    • 4.5g fat

    Cookies and Cream Topped Rice Cake:

    • 167 calories 
    • 17g protein 
    • 20g carbohydrate 
    • 2g fat

    To make my version:

    INGREDIENTS YOU’LL NEED

    • 30ml 1% milk 
    • 10g cookies and cream flavored whey protein powder 
    • 5g sugar free vanilla instant pudding mix 
    • 75g nonfat Greek yogurt 
    • 1 low sodium rice cake
    • 5g mini Oreo cookie 

    DIRECTIONS

    To make the protein creme:

    In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well.

    Top the rice cake with the protein creme and top with a crumbled mini Oreo.  

    Enjoy!

    Need some more fun and delicious alternatives to your favorite treats to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find loads of macro friendly recipes, healthy swaps and so much more.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving

    Fit Recipes!, Fitness Tips

    Great On The Go High Protein Meal Ideas

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    We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

    This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

    1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
    2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
    3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

    You have choices.  Eating like crap never helps you feel better.  

    Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

    Prioritize your health and well being and let the excuse of being “too busy” go.

    Getting and staying fit is always worth the effort.  

    Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

    Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving