The diet industry has seen enormous growth over the past few decades, The vastly increasing number of people getting diagnosed with obesity and diabetes related problems has shocked millions of people into starting a diet on a daily basis now hoping to lose weight to help improve there overall health and wellbeing.
The bad thing is most people are not clued up when it comes to this and start out badly with poor planning and fast food and it’s cravings making it very difficult for any sort of diet to work.
Many diets are not sustainable, they do not allow enough meal choices and offer too few calories, many diets have not considered people’s day to day lives and how hectic it is for most people nowadays, a lot of these diets are such a drastic change that they can cause mood swings, headaches, fatigue and dizziness. This can all happily be avoided however with sensible diet changes and realistic eating behaviors.
Start The Day With Breakfast
I’m sure you are like many others in the morning, rushing to work with a bagel in one hand and a coffee in the other, breakfast is sadly avoided pretty much by super busy people on the go.
As they say, breakfast is the most important meal of the day, you’ll find lunchtime comes around and your feeling famished and exhausted.
An easy change you can make is to make your breakfast for the next day the night before using low-fat yogurt, sugar-free muesli and sliced fruit.
Even going through the odd drive through for breakfast can be ok if you pick ok things, a good example of this is an English muffin with egg has under 300 calories, if you refrain from adding any processed meats or cheeses.
If you manage to get 10 minutes free in a morning make an egg white omelet with vegetables, top with salsa to add some extra anti-oxidants.
Avoid that bowl of cereal, you can get good sources of fiber from other things such as whole grains, legumes, peas, spinach and broccoli.
Your Snacks And Lunch
Most people start feeling the pull of the vending machine around or mid morning or afternoon where most everything is processed foods and refined sugar. These are bad empty calories.
You can swap these for things like a grapefruit with a slice of healthy low-fat cheese, bring in your own snacks to work with you.
Nuts do travel well but avoid ones with salt or honey, two tablespoons of cashew nuts contain 200 calories, the same as two apples.
Lunch is a potential dieting pitfall for anybody, for instance a lot of deli meals are very high in bloat causing sodium, sandwiches and salads can rival a juicy hamburger in calorie content.
Try to eat wholegrain bread but do not top items with mayonnaise, an alternative is mustard, hummus or avocado, for salad dressings use balsamic vinegar and extra virgin olive oil, also add in a good deal of low-fat meat and vegetables. You could cook a load of chicken breasts at the start of the week and use them on your salads for the week.
If you like to go out for a few drinks after work this can put you at risk of binging, eat a small meal before going out or refrain from drinking if you can. Stick with low-carb beers or wine, a mixed drink can contain 400 calories, get a good idea of what what to have to eat before heading home.
Planning ahead will keep you out of the grocery store, it’s super easy to eat junk food when you’re tired and hungry.
Prepare a quick meal of tofu/fish and whole grain cous cous.
Also stock up on your spices so you can tailor your meal to suit your tastes using garlic, pepper, curry, onion powder, saffron, chilli powder and parsley.
Not having any bad food at all is very difficult so allow yourself one day over the weekend to enjoy what you have been missing, go straight back to your diet again the next day, this will make it easier for you as you will have something to look forward to and aim for.
If your on holiday and you overdo it one day don’t panic, just pick up the next day where you left off, exercise regularly but don’t overdo it.
Overdoing it can cause muscle strain causing you to eat more to help your muscles recover, keep your goals realistic and relevant to yourself.