I want to lose weight and gain muscle. A dietitian said to eat bigger meals.
Jessica, 40, submitted an average day of eating to be reviewed for BI's Nutrition Clinic.
A dietitian said eating more substantial meals would reduce the urge to binge on snacks.
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Jessica, 40, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.
She said her goals are to lose fat and gain muscle.
Jessica has four daughters ages 5 to 12 and works a full-time remote job. Her husband leaves for work at 6:30 a.m., so Jessica gets the girls to school before starting work.
"I love the idea of working out but struggle with motivation," she said. "I have a Peloton next to my desk but rarely find time for it. I will go on streaks for about four weeks, then fizzle out for another month before I work out again."
Jessica said she'd love to lose 30 pounds and be back at her wedding weight by her next anniversary, but she struggles with snacking throughout the afternoon.
The dietitian Alix Turoff told BI that Jessica's eating pattern is common among busy moms but that she can change a few key things to achieve her goals.
Tip 1: Eat a substantial breakfast
Jessica starts the day with a cup of coffee with creamer and drinks a protein shake mixed with water and powdered peanut butter mid-morning.
"I usually skip lunch because I'm not hungry because of my shake," Jessica said.
Turoff said not eating anything substantial for breakfast or lunch would likely contribute to overeating later.
"Between her coffee and her morning shake, she's probably taking in a maximum of 200 calories until her kids come home, which is when she's struggling with binge-eating foods that aren't making her feel good," Turoff said. "This lack of substantial food intake during the earlier part of the day can lead your body to feel deprived, triggering overeating."
If Jessica wants to stick with a shake, she could add some frozen fruit and nut butter or keep the shake the same but add a slice of whole-grain toast with butter or nut butter, Turoff said.
Tip 2: Eat meals with protein, carbs, fat, and fiber
Mid-afternoon, Jessica hits the snack cupboard.
"I binge eat all the snacks when my kids come home — chips, granola bars, handfuls of chocolate chips," she said. "Seriously, everything that could be bad for me, I eat it."
Jessica said she prefers whole over processed foods but frequently binges on the latter when she's stressed, which is often.
Turoff recommends ensuring breakfast and lunch provide protein, carbs, fat, and fiber.
If Jessica doesn't feel too hungry at lunchtime, she doesn't have to have a huge meal, but it should still be balanced. Turoff said she could have a salad with beans and a lean protein source, such as chicken, tofu, or shrimp, or a turkey sandwich on whole-grain bread.
"She'll be better able to stabilize her blood sugar levels which will not only provide sustained energy but will also significantly decrease her cravings for carbs and sugar," Turoff said.
Tip 3: Plan snacks in advance
Having more substantial meals should decrease Jessica's desire to snack come the afternoon, but Turoff also recommends planning more nutritious snacks in advance.
"I would encourage her to pick three different snacks that she could rotate on a daily basis so that she knows what her options are and doesn't have to make too many decisions," Turoff said.
She recommends popcorn with string cheese, nuts with a piece of fruit, or a protein bar.
Tip 4: Eat carbs at dinner
Jessica's husband cooks dinner, and they usually eat lean meat with two or three vegetables.
"Many nights we eat out due to our busy schedules," Jessica said. "I usually don't eat much at dinner because I've binged so much after school."
Turoff recommends adding a carb like a baked sweet potato, rice, grains, or pasta to dinner to make the meals more balanced. Once Jessica is snacking less in the afternoon, she should be more hungry for dinner.
Tip 5: Calories are king for fat loss
When it comes to weight loss, a calorie deficit, consuming less energy than you're burning over the course of the day, is essential. You don't have to count calories, but it can be a useful way to measure portion sizes.
"Her calorie goal will depend on her current height, weight, and activity level, but if she wants to get a better idea of how many calories to aim for at her meals, she could use the rough calculation of multiplying her goal weight in pounds by 12," Turoff said.
She added: "This will give her a rough sense of how many calories she should consume each day to lose weight. From there, divide those calories up by breakfast, lunch, dinner, and snacks to know how many calories to target at each meal."
Tip 6: Build up to exercise
Exercise plays a smaller role in fat loss than many people think, so Turoff recommends Jessica tackle her food first.
"I find that people become more motivated once they start to see the weight start to come off, and that might give her the push she needs to start exercising more consistently," Turoff said.
If Jessica doesn't actually enjoy using her Peloton, she should try different classes or gyms to find a form of exercise she likes.
While any movement is good, to gain muscle, Turoff recommends that Jessica incorporate strength training into her regimen two to three times a week.
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