I need help with a nutrition plan. I weigh 377 pounds and am having problems with food more so now than I have in the past.
I don’t want a fad diet. I don’t want any easy way out like surgery although my Dr. keeps telling me I qualify.
I want a realistic meal plan. Something I can live with for the rest of my life.
– Dani C.
Dani, your plan will have to address the “problems” you are having with your eating. I don’t know if you are speaking of digestive issues, cravings, meal preparation or what. Because there is no one-diet-fits-all solution, I’d advise you to go about creating/finding a custom approach.
As you have a lot of weight to lose, you are going to need support along the way. Individual or group nutrition counseling paired with a personalized meal plan is ideal. But there are also facility weight loss programs available. Typically you’ll find an approach with three phases: 1) short initial term — shakes, cleanse, intense structure; 2) weight loss period — main plan followed for months; 3) maintenance — transition to life-long habits. This type of layered approach works for several reasons, not the least of which is the success!
The key is to tailor the main plan to your lifestyle and food preferences so you can follow it and enjoy what you’re eating. For that kind of support, I’d advise that you sit down with a Registered Dietitian who can work with you to develop a personalized eating plan that is nutritionally balanced and limited in calories. Find one near you using “Find a Registered Dietitian Nutritionist” at http://www.eatright.org/find-an-expert.
If attending meetings or appointments is out, you’ll still need more than a diet sheet or book to follow. As I’m sure you are aware, battling obesity is multifaceted since it is so complex. In addition to meal planning you have to address exercise, behavioral issues, sleep, and even stress management. Get a physical activity routine going that you are comfortable with, but start small and work up in time/intensity/frequency slowly. Use our trainers at the gym as a resource, especially if you have any physical limitations.
Having someone to rely on and be accountable to is important if you want to make a behavioral change. Plus, most of us aren’t good at managing our negative self-talk and destructive habits. Open dialogue and constructive feedback are the foundations to collaborative goal setting and the development of strategies to overcome obstacles. Again, I’d recommend employing a professional, even online or over the phone. As a backup, call on a close friend or family member.
With your desire for a long-term solution, I’m sure you will find something that works for you! You will need to do more dig deep! But with the right amount of motivation anything is possible!
– Debbie J., MS, RD
Do you have a question about your diet or nutrition?