By Luke Briggs, CSCS, PN-1, Coach at FIT
Are you a busy person?
Do you feel like you’re always running around, and your nutrition has fallen by the wayside?
Don’t worry – there’s hope!
You just need to a different plan of attack than others.
Here are three simple things you can implement right now to immediately create more time for yourself.
1. Prep your meals in advance
While you don’t need to eat out of tupperware, it helps if you have protein like meats and fish cooked ahead of time and portioned out for when you’re in a pinch.
Dedicate an hour or two on the weekend or on an off-day to cook your protein and your carbohydrates (quinoa, rice, sweet potato, etc.). Then, throw a big bowl of salad together you can use for the entire week.
The night before or the morning of, spend 5-10 minutes gathering your pre-prepared food into containers to take with you during the work day. That way, when stuff comes up during the day (and it inevitably will), you’re already prepared.
2. Eat 2-3 bigger meals instead of 4-6 small ones
If you’re trying to eat 4-6 smaller meals per day and lose weight, you’re likely over-eating. While it ultimately comes down to energy in vs. energy out for weight loss, you’re going to be more likely to take in fewer calories overall if you eat only 2-3 times per day. Plus, you’ll be able to actually enjoy a big meal instead of feel hungry an hour after each of the small meals.
Also, as a side effect of eating only a couple times per day, you’ll save yourself a ton of time. Think about what you can do with that time instead.
So, stop with the mid-morning and mid-afternoon snacks of granola bars and nuts and save your food and calories for the big meals.
3. Schedule your meal times
As you know, anything that’s important to you should be scheduled because if it doesn’t get scheduled, it doesn’t get done.
If you feel like you’re always in a rush in the morning, go to bed a few minutes earlier so you can get up earlier and eat.
Also, don’t try to work through lunch. Set aside at least 20-30 minutes to fuel your body so you can be more productive the rest of the day.
Make taking care of your nutrition and health a priority. It’s not selfish.
In fact, not taking of yourself is selfish. If you’re not at your best, you’re not going to be able to serve those who depend on you as well as you could.