Weight loss is one of the most common new year’s resolutions. If you’re determined to get fit in 2019, you'll need discipline, perseverance, and a basic knowledge of what to eat and when. Here’s a helpful guide on how to prepare breakfast, lunch, and dinner to reach your goals. 

When to Eat

A healthy breakfast can kick-start your metabolism and provide the energy you need to get going in the morning. Eat within an hour of waking or before 10 a.m. for best results. To keep hunger pangs at bay, you can eat a mid-morning snack two to four hours after breakfast.

Have lunch sometime before 3 p.m. and an afternoon snack two to four hours after lunch if you feel hungry. Try to eat an early dinner before 9 p.m. to avoid eating right before bed since it can make it more difficult for your body to metabolize food efficiently.

What to Eat

When you’re trying to lose weight, follow a few basic, but essential principles regarding what’s on your plate. First, cut out overly processed foods like premade frozen dinners, chips, candy, and fast food since these tend to contain lots of calories and not enough nutrition. Also, avoid foods high in sodium, unhealthy fats, and refined sugar. Bad fats, also known as trans fat, are typically found in junk foods and fatty animal products, while healthy omega-3 fatty acids can be found in nuts, seeds, fish, shrimp, and soybeans.

Fill up on fresh fruits and vegetables, which are nutrient-dense and low-calorie. Also, eat plenty of fiber and protein, essential nutrients that help support lean muscle mass while suppressing appetite and boosting fat loss.

How Much to Eat

How much you eat is the crux of successful weight loss. Losing fat comes down to a simple formula of calories in versus calories out: you must burn more calories than you consume. Be conscious of how much you’re eating and keep a mental log to ensure you don’t overdo it. You can also count calories and measure portions for serious weight loss. However, as a rule of thumb, it’s generally safe to eat as much fresh produce and lean protein as you like, while limiting sweets and other high-calorie foods to a fistful or less once or twice a day. 

If you’re a Honolulu, HI, resident looking to get trim and healthy in 2019, head to Heavenly Island Lifestyle for fresh, locally sourced, organic healthy foods. From fresh fruit breakfast smoothies to high-protein seafood lunches and dinners, they provide a range of delicious and healthy menu items. Call (808) 923-1100 to make a reservation, or visit the website to view their menu.