Most Helpful Guy
I have my own take on this but I believe in sustainable baby-steps:
Psychological, Sustainable Weight Loss ↗
An excerpt: Nutritional Awareness: Don't Shop Blind
>> A person who is serious about weight loss should be able to guesstimate the calories (and ideally macro ratios and even micronutrients) of whatever they eat or drink. It's worth knowing that a handful of peanuts has more calories than an entire boiled quarter pound chicken breast. It's worth noting that a glass of orange juice has about as many calories as that chicken breast.
>> If you can't do this whatsoever, then it is like shopping at a store whose prices are not listed and then just handing your credit card and accepting whatever it costs. You cannot shop economically if you don't know the prices of anything you purchase. Likewise if you have no idea how many calories are in what you eat or drink, you are being like that blind shopper just accepting any price, like happily paying thousands of dollars for plastic jewelry.
>> When you start becoming aware of prices, then you can start to make small compromises that go a long way, like buying something you like almost as much as something else but costs half the price. With food and drinks and condiments you buy, you often have nutrition labels. Look at them. Take note. Compare at least the calories to alternatives in similar categories. Get at least some broad feel for this stuff so that you at least have a "fuzzy price tag" on what you "buy".
You don't have to count calories necessarily. If you're starting at this from the point of eating things like chicken nuggets and chips and pizza all the time, then there's so much room for the most modest of improvements. And any modest improvement you continually apply will reflect on your body in the long run.
Sustainable steps is what I preach. You don't have to eat like a fitness model to notice major progress given where you're starting from. One sustainable baby-step at a time, but make sure it's sustainable.
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Most Helpful Girl
Easiest thing is to take the veggies you like and roast them in the oven. Make some roast chicken if you are a meat eater or you can use beans. Prep some lunches so you don't feel inclined to get fast food. You can easily make veggie bowls.
I personally like Mexican. You can do a Mexican Sweet Potato Boat
2 medium sweet potatoes roasted
1 can black beans
1 can corn (or do frozen bag cooked)
pepper jack cheese shredded
low fat sour cream
4 servings of white rice
light sour cream
Once the sweet potatoes are soft enough to gently put a fork into mix them in a bowl with the corn, beans, rice and taco seasoning with 2/3 cup water and stir. Divide into four servings. If you have smaller containers you can put the sour cream and cilantro into them to keep separate until you are ready to eat.
You can use this same concept for different bowls. Beans, rice, broccoli and chicken. Potatoes, peppers, corn, beans and rice.