Want to Lose Weight? Make Time for Healthy Eating Habits

Most of us are rushed off our feet these days, and the last thing we feel like doing when we finally get home is to spend hours in the kitchen preparing a healthy, balanced dinner. But, when you’re on a weight loss journey, figuring out simple ways to integrate healthy eating into a busy schedule is the only way to succeed.

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Luckily, no matter how packed your schedule, it is possible to eat well – health and convenience aren’t mutually exclusive. In fact, striking this balance between healthy food and lifestyle convenience is one of the keys to real life weight loss that works.

Here are some top tips to help you navigate your supermarket aisles and kitchen shelves and still save time and sanity.

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What’s so important about healthy eating, anyway?

The busier you are, the more benefit you’re likely to get from a healthy, balanced diet – not to mention the weight loss benefits! Eating well helps lower your stress levels, boosts your energy, improves your sleep patterns, and lessens your chances of getting sick.

To maximise the health and weight loss effects of your diet, make sure you incorporate plenty of complex carbs (such as brown bread and brown rice) for stable blood sugar levels and long-term energy release and eat lots of protein(such as lean meat, eggs, and fish), which helps your body make hormones and keeps you feeling fuller for longer. In addition, aim for around two pieces of fruit every day and get as many vegetables (fresh or frozen) into your diet as you can.

Eating regularly boosts your metabolism and keep your energy levels stable. Plus, it also reduces the likelihood of binge eating once your schedule calms down in the evening – an important factor in weight loss success.

Time-saving tips

Here are some top tips to save you time in the kitchen without compromising the nutritional value of your diet:

  • Use tinned fish. It’s a great source of omega-3s and protein, and a quick and easy addition to all kinds of meals, including salads, wraps, and pasta dishes.

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  • Stock up on frozen fruit and vegetables. Snap-frozen varieties can sometimes have more nutrients than their ‘fresh’ counterparts. More importantly, they’re fast and easy to prepare.
  • Store some ground nuts and seeds in a Tupperware container. You can sprinkle them on cereal and salads or add them to smoothies for an extra dose of protein and healthy fats.
  • Make your meals ahead and freeze them. Cook up a big batch of pasta sauce or a casserole and freeze it in batches, or make and freeze a batch of healthy wholemeal pizza bases, so you’ve got quick and healthy meal options at the ready during the week.
  • Eat more fish. It’s a versatile protein that cooks quickly and is packed full of nutrients.
  • Make your plate as colourful as you can. Try to opt for as many different-coloured fruits and vegetables as you can. This means you’re getting a wide range of nutrients and antioxidants.
  • Buy fortified milk and cereals.Many varieties available now are fortified with extra vitamins and minerals.
  • Add extra vegetables and proteins to ready meals. If you’re going to have a ready meal, make sure you improve its nutrient content by adding extra vegetables (i.e. a cup of frozen vegetables) and/or some extra protein, such as a dollop of cottage cheese or a small tin of tuna. Bulking up your meal with healthy additions will also reduce your likelihood of reaching for the chocolate afterwards, because dinner won’t leave you feeling hungry!
  • Stock up on soups and smoothie ingredients. Smoothies are a great option for breakfast or a snack—make them with yoghurt, fruit, and a healthy additive such as flaxseed for maximum health benefits. Miso soup is also a great choice for a fast, healthy snack—you can buy instant varieties from the supermarket.

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What to look out for

When you’re stocking up on healthy, convenient foods, remember to check their labels to make sure you’re not making an inadvertently unhealthy choice. Also, don’t assume that old favourites always remain the same. Routinely re-check labels for altered ingredients, nutrition counts, and serving sizes, to help keep your weight loss on track:

  • Check the amount of sugars in the ‘carbs’ column. 10 g of sugar is about one teaspoon, so try to choose products that don’t have excessive amounts of sugar per serve.

  • Make sure the sodium isn’t too high: any product that has less than 120 mg of sodium per 100 g is considered low sodium.
  • Choose products that have no added salt or sugar.
  • Choose wholemeal varieties of products such as pizza bases, bread, pasta, rice, and cereal.
  • Choose products that don’t have a long list of additives.

Healthy eating doesn’t have to be difficult or time consuming. Once you know what foods to choose and what culprits to look out for, you’ll be eating healthily without losing time, and reaping the benefits in terms of weight loss and beyond.

Not only does a balance diet ensure that you’ll feel better physically, mentally, and emotionally, this change in attitude and outlook is powerful weight loss motivation. Ad you begin to feel better, and stronger, you are more likely to continue on that healthy path.

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Need extra help coming up with easy, quick, and nourishing meals. As a member of my Love Your Weight Loss community, I offer weekly recipes and tips that help keep you on track and achieve your weight loss goals. Try it for freetoday.


About The Author

Sally Symonds

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