Prepare and Batch Cook Your Food at Home
Preparing your food in batches at home is the best way to make sure you keep eating healthily. It means you know exactly what’s in each meal and you’re less likely to binge on junk food while you’re waiting for it to cook. All you have to do is throw it in the microwave and it’s ready in minutes. So spend the hour (if that) to prepare the food and put it into portions for the next few days or so.
Write a Shopping List with what you NEED and Stick to It.
Write a list of what you need before you go food shopping. If you commit to sticking to what’s on the list then you won’t be as tempted to impulse buy. Supermarkets are designed to make you spend more money anyway – which is why they have sweets, chocolates and crisps with ‘deals’ around the tills, at the ends of aisles and in baskets around the shop. If you don’t buy this type of food to keep at home then it’s not there to tempt you! If these foods are your weakness then avoid these aisles in the supermarket as well.
Track Your Calories
Tracking your calories is great for finding out how much you’re eating compared to what you think you’re eating. It teaches you what types of foods you get your calories from as well. Most people underestimate how many calories they eat and wonder why they can’t lose weight or keep putting weight on. It’s amazing how much the calories in foods you that don’t think about add up like that one chocolate digestive (haha – who only eats one?!) or the butter you spread on your toast. The best app for tracking calories is ‘My Fitness Pal’ – it’s free and easy to use.
Make healthier choices when eating out
Do your research and see what options you have in different restaurants. Most menus are available online so you can have an idea of what to order when you get there. You can also ask to swap parts of your meals for healthier options – like chips for a baked potato and salad or a sorbet instead of ice cream.
When you have a bad day…
If you have a bad day – don’t let it turn into a bad week/month. We all have days where we over-do it (I mean Christmas day is just around the corner) but why let it undo all the graft you’ve put in beforehand?!! If you have made changes to include exercise and healthy eating as part of your lifestyle, it’s less destructive when you do have a bad day because you know how to get back on track.
Ask For Help!! – that’s what we’re here for!
If you don’t know what and when to eat – ask someone who does! That’s why we’ve put in the hours to learn about nutrition – so we can help you reach your goals in the safest, most enjoyable way possible. We won’t be telling you to cut out any food groups and starve yourself like a lot of people think you have to.
~ Shelagh – Shelagh Jane Fitness Coach