Ever noticed how you turn to fast food when you’re on the go, whether it’s at the airport or a busy day at work? It sure is convenient to buy a quick meal but what about its ill effects on your health?
It becomes more important to eat healthy when you are busy to keep up your energy levels and prevent weight gain. What goes into your stomach is in your hands.
So, if you want to make the best out of your day and stay healthy, here are a few tips you may want to follow on your active days.
1. Eat Plenty Of Protein
Is your delicious snack leaving you hungry just after an hour? Even though the quantity may be huge, what you eat makes a lot of difference. Try filling up on protein instead of carbs as they slow digestion and keep your blood sugar steady, thereby keeping your cravings at bay.1 This is the reason why your hunger is satisfied only temporarily when you eat pasta, white bread, or sugary beverages.
2. Eat Small Portions
Do you gobble up an entire sandwich when you are running late? The lack of time may make you want to eat everything in sight to avoid being hungry in the later hours. But unfortunately, this is where you go wrong, even if you are eating healthy.
Eating big portions in one sitting not only makes you lazy and sluggish but also gives your brain a signal that there is will not be food available anytime soon, so the calories are stored as fat. On the other hand, the body burns the calories you take in if you eat small portions throughout the day.2 Have a small snack whenever you find the time.
If you are not a fan of cooking early in the morning or eating out, prep your meals the day before. By doing this, you are not only saving time but also keep you from skipping meals and preventing binging on unhealthy foods.
Carry some protein-rich meals or snack in your backpack and enjoy them on the go when hunger strikes.
4. Avoid Skipping Breakfast
Are you one of those people who find it difficult eating first things in the morning? Don’t worry, you are not alone!
Even though you might be aware of the benefits of eating breakfast, you may simply have no appetite for it. However, skipping breakfast can slow down your metabolism, increases food cravings, and reduces your energy levels.
5. Drink Lots Of Water
If given a choice, you are more likely to buy a bottle of soda than water. Soda or the sweetened beverages may satisfied thirst but what about the large amounts of sugar going into your body?
Plain water has several benefits, from flushing out toxins to boosting your immune system.4 If plain water is not refreshing enough, try squeezing a lemon into some cold water and carry it with you in a bottle. Also, avoid buying water bottles, instead, refill your own bottle to reduce plastic usage.
|↑1||Paddon-Jones, Douglas, Eric Westman, Richard D. Mattes, Robert R. Wolfe, Arne Astrup, and Margriet Westerterp-Plantenga. “Protein, weight management, and satiety.” The American journal of clinical nutrition 87, no. 5 (2008): 1558S-1561S.|
|↑2||Jon Schoenfeld, Brad, Alan Albert Aragon, and James W. Krieger. “Effects of meal frequency on weight loss and body composition: a meta-analysis.” Nutrition reviews 73, no. 2 (2015): 69-82.|
|↑3||Improve your mood every day: Just eat breakfast. The Ohio State University, Wexner Medical Center.|
|↑4||Popkin, Barry M., Kristen E. D’anci, and Irwin H. Rosenberg. “Water, hydration, and health.” Nutrition reviews 68, no. 8 (2010): 439-458.|