PT Health Life – When you are a busy person, maintaining a simple diet that does not cause weight gain is not easy. However, a few adjustments to your meals can make a big difference, such as weight loss.
To have a healthy weight loss plan that fits your busy schedule, keep in mind:
1. Prioritize protein and fiber
To implement a weight loss plan, focus on adding instead of eliminating foods and food groups. One of the common mistakes many people make who want to lose weight is eliminating entire food groups, like carbohydrates. Meanwhile, for busy people, carbohydrates are essential to maintain life and focus on daily tasks. Instead of eliminating carbohydrates, focus on adding protein and fiber to each meal to keep blood sugar levels balanced. Plus, prioritizing fiber and protein, as well as healthy fats , can help you feel satisfied throughout the day and not hungry after meals.
2. Set a fixed meal time
One of the most common challenges to losing weight while busy is the constant need to snack throughout the day. Therefore, it is necessary to create a meal schedule for fixed meal times to help cut down on snacking. Try your best to sit down and enjoy your meal in a focused way instead of multitasking and feeling dissatisfied with the meal.
3. Take time to plan your meals for the week
Pick a day, maybe a weekend, to plan your meals for the week and do your shopping. This saves time during your busy workweek and helps you stay focused on your weight loss goals.
4. Develop a family meal plan
Each meal provides a variety of vitamins and minerals that the body needs to maintain energy, limit cravings and help lose weight effectively.
4.1 Breakfast (aim for about 330 calories)
Eggs : In addition to providing a rich source of nutrients, eating eggs in the morning also brings many health benefits. Eating eggs appropriately can help with weight loss, because eating eggs for breakfast can reduce calorie intake during lunch during the day, and can maintain weight changes.
for people who want to lose weight, can eat eggs for breakfast every day. Eating eggs for breakfast helps reduce about 270 – 470 calories consumed at lunch and dinner. Eggs have a satiety index 50% higher than white bread or breakfast cereal.
Oatmeal mixed with yogurt : This is a simple, easy-to-make dish that helps you have an energetic breakfast without affecting your weight. If you want to add flavor to the dish, you can sprinkle some raisins or granulated cereal.
Avocado toast : Toast a slice of whole-grain bread and top with half a mashed avocado. You can sprinkle a few spoons of chia seeds or flax seeds. Or eating eggs and mashed avocado also helps you have a nutritious breakfast and lose weight effectively.
The combination of fat in avocado and egg protein will help keep the body full longer. This dish is extremely suitable for busy people who want to lose weight.
4.2 Lunch (aim for about 330 calories)
Chicken breast salad : This dish is easy to prepare, delicious and nutritious. Just prepare chicken breasts, vegetables and sauce to serve with. Chicken breast salad helps the body increase protein, vitamins and fiber.
MSc. Nguyen Thuy Linh – Head of Nutrition Consulting and Clinic, Hanoi Medical University Hospital said: Chicken breast is rich in protein and nutrients but provides little energy. For people who are planning to lose weight, eating chicken breast helps the body feel full and stimulates the process of gaining muscle and burning fat effectively. This helps reduce cravings and prevent overeating. You should eat chicken breast with vegetables to increase appetite.
Brown rice and boiled chicken breast : You can replace white rice with brown rice in your lunch. Boiled chicken breast and shaking beef are great side dishes with brown rice.
4.3 Dinner (aim for 330 calories)
One of the ways to lose weight for busy people is to not eat too much in the evening. In particular, you should not eat dinner late, after 7 o’clock. In addition, take the time to do some light exercise, which will help your body stay healthy, sleep easier, and burn some calories.
Boiled sweet potatoes : This is also a dish that is always present in weight loss menus for busy people.
Boiled corn and fruit and vegetable salad : The meal is rich in vitamins and fiber, extremely suitable for those who are afraid of belly fat and excess energy in the evening. To have an attractive fruit and vegetable salad, prepare 1 avocado, 10 cherry tomatoes, 1 cucumber and a little lettuce and mix with the sauce.
Potatoes and boiled skinless chicken breast : Do not eat fatty parts such as chicken wings and thighs to limit fat accumulation in the body. Eating with sauce will make it more delicious.
While eating, you should chew slowly and thoroughly to stay full longer and reduce cravings between meals during the day. When eating, use small bowls and plates to eat less. 30 minutes before meals, drink a glass of water to limit your food intake. You need to drink 2 liters of water every day to help your body metabolize better and increase fat loss efficiency.
