De-Junk Your Kitchen
It will be painful, but go through your cabinets and
fridge and trash (or give away) all your sugary snacks, processed chips and
crackers, frozen treats, and any other junk-food items. "When you're busy
and pressed for time, you're more likely to reach for these over any healthier
food in your kitchen, and that derails weight loss," says Alissa Rumsey,
R.D., a nutritionist and spokesperson for the Academy of Nutrition and
Dietetics.
Put Healthy Food at Eye Level
After you've un-junked your kitchen, stock healthy foods and
snacks, and put them right in your line of sight so you see them, and reach for
them first, suggests Rumsey. "Put Greek yoghurt on the eye-level
refrigerator rack, and load the first part of your cabinets with healthy canned
soups, instant brown rice, tuna packets, quinoa,low-fat, lower-calorie foods
you can see, grab, and prepare quickly," she says.
Pencil In Your Workouts
Busy people are always putting their appointments in a
date-book or on their smartphone planner, and doing the same for your 7:30 p.m cardio class can help you stick to your diet goals. "If you write in the
specifics for an exercise session, then you're more likely to view it as
another important appointment to keep," says Rumsey.
Make Big Batches
Seriously, even the busiest CEO or new mum can carve out a
few hours on Sunday afternoon or evening and put together a large healthy meal
in advance that can serve as lunch or dinner through the week. "Make a big
pot of brown rice, roast a heaping tray of veggies, make chilli in your slow
cooker, even roast an entire chicken," suggests Rumsey. All of these keep
well for days in the fridge, and they can be re-purposed into a variety of meals
for days in the time it takes to hit the take away.
Don't Rely on Sugar and Caffeine
A regular morning coffee is one thing. "But when we're
stressed and time-pressed, we tend to turn to stimulants like coffee and sugary
treats for an energy surge throughout the day," says Rumsey. After the
initial jolt, however, both of these wear off and can leave you more tired, and
with big cravings. Next time you're dragging, try eating a healthy alternative, fruit is fantastic but sadly most people don't seem to notice.
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