My life is hectic. Can you give me a ‘plan of action’ to help me lose 45 pounds?

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I’m 45 pounds overweight. My life is up and down; high stress. I tend to forget to eat and then when I remember, I go straight for my worst enemies: bread, baked potatoes and nuts. I’m vegetarian, but do eat the occasional fish and chicken. While I drink a ton of water a day (upwards of 2-3 quarts+)…the weight doesn’t come off. Sometimes I think low fat, then low carb, no nuts, some nuts…I need a menu I can stick to that works. Any ideas? – Nancy


It sounds like you have the right ambition, but you are all over the place with your follow through. I’m not convinced a given plan will work given your hectic lifestyle and erratic eating pattern.

First things first…get on a meal schedule!

How do you do this?

You’ve got to plan…

When do you have quiet time to gather your thoughts – before bed, upon rising, on the weekend? Make a list of what your schedule might look like for the week and when you have possible opportunities to eat. Write your projected mealtimes down.

Next, where will you be eating at those times?

Home, office, out shopping/errands or at a relative’s or friend’s house?

Write down these potential locations. This will guide you toward answering the next question.

What healthy foods can you reasonably obtain to eat at or near those places?

Write down items you know you will purchase (or order) and consume. No wishful thinking – be realistic! Often the supermarket deli case is where you’ll find most of your last minute ready-to-eat meal foods.

Best laid plans do no good if the food isn’t available, so…

Finally, work on a grocery list for weekly shopping or scout the menus of restaurants you’ll be ordering from, either hard copy or online.  Make this your plan of attack, but it’s okay to also purchase a few frozen dinners as emergency/backup.

Once you’re eating regular meals, then you can follow a menu.

To find a well-balanced vegetarian meal guide look at,, and (the Vegetarian Resource Group). These trusted resources are great places to find weight loss and easy prep menus for vegetarians.

Losing Weight with a Hectic Schedule…Jenn’s Secret to Success

 – Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on December 9, 2014, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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