Healthy is the new sexy. That's what we hear from the TV, radio and all other media channels nowadays. On the other hand it can be a real challenge for busy professionals like you or me to stay on rack with healthy eating. So how do you reconcile those two things?
For a start, we need to stop making excuses. Researchers in a study conducted in 2012 found that perceived lack of time may be detrimental for healthy eating practices among young adult men working 40+ hours or women working part- or full-time.
Luckily the food industry is fast to answer the demands of the public and there are plenty of quick tools or habits you can implement in your lifestyle to stay on the fitness wagon. Heare are 11 easy ways.
1. Start the Day Healthily
Make sure your breakfast is spot on and contains the right nutrients to kick-start your day on a high, manage your hormones and have enough fuel to last till lunch. Pulling off a vegetable scramble with oats or wholemeal toast doesn't take longer than 5-10 minutes.
2. Get Fresh Foods Delivered to You
If you have no time to stop at the shop and pick up some fresh fruit and vegetables, simply make use of a service that brings those foods right to your door. Eating at least five portions of vegetables and fruits is crucial to get enogh vitamins and minerals in your body, so make sure you have a strategy in place to make that happen.
3. Freeze and Refrigerate Food for Later
Preparing healthy meals each day of the week can be time-consuming. One solution is to batch cook a few meals at the weekend, portion them in tupperware boxes and freeze or refrigerate them so they are ready to be picked up in the week. Home made ready meals will save you money and ensure you always have something to eat to prevent making unhealthy choices.
4. Remember That Snacking Is Not all Evil
Snacking tends to be frowned upon, but there’s no reason why it should be. It all depends on what you are snacking and how much. You just need to get into the habit of choosing the healthy options and control the portion sizes. Veggie sticks with cottage cheese or nut butter is one example.
5. When You Eat, Don’t Focus on Anything Else
Many people find that they eat more when they’re not really concentrating on eating. That’s why you should stop multitasking and make sure that when you eat, you focus only on that. May that be a main meal of the day or just a 5 minute snack. Make sure there are no distractions or you may consume way too many calories without realising.
6. Make Being Healthy Fun and Social
Adding a fun and social element to your healthy eating ambitions is a good idea. Recommend restaurants with healthy optons on their menu to your friends and family when going out. They don't have to obey but this way you are not forced to make bad choices and can enjoy their company too.
7. Drink Water Throughout the Day
Water is the single best way to keep your body hydrated, prevent cravings due to being thirsty and adding structure to your day. Start with a big glass in the morning, right after you get out of bed and ensure you drink plenty throughout the day too. Always have a water bottle on you so you don't forget.
8. Enjoy Healthy Evening Meals With the Family
Are you the chef for your family? Is dinner the important meal of the day when everybody gathers together over a nice dish to bond? Why not ensure he food on te dinner table serves everybod's best interest and contains plenty of protein, vegetables and quality carbs? It's a good way to set the example for future generations too.
9. Don’t Rush Through Your Weekly Trip to the Supermarket
If you arrive to the grocery store without a plan, make sure you take your time to ensure you don't make rushed choices. Even better if you dedicate half an hour before leaving home to write your shopping list. This way you will know exactly what you need when you get in and can be done with shopping in no time.
10. Don’t Rely on Processed and Fatty Option
From a weight loss point of view this point is very simple. Ready meals, most fast foods and everything from the processed aisle are full of trans fats to ensure longer shelf life and better taste.
The problem is that fat contains the most calories out of all macronutrients. So if you mostly eat these meals, you will likely be consuming far more calories than you should, jeopardising your weight loss success.
11. Recognise Emotional Eating or Drinking
Tis is the hardest bit for most people. To face and fight drinking and eating for stress relief or managing emotional stress. From chocolate through crisps to the daly doze of boose, this point applies to it all. Make sure, before you engage in any of these activities, you know exactly why you are doing it.
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