Most of us are constantly on the go, so organisation can be hard! But it's essential! Use this guide for inspiration to plan your meals in advance, then write a shopping list and stick to it. If you avoid having junk food in the house, it will be a lot easier to stick to your meal plan. If you know you're going to be busy, prep meals in advance when you do have time - cooking can be a really relaxing way to spend a free evening!
Don't be afraid of high-fat foods but eat them in moderation. Fat isn't just necessary for your body to function properly, it also keeps you full for longer and gives you slow-releasing energy to fuel your training. The reason many western diets are so unhealthy is that they combine lots of saturated fat with lots of sugar - that's a recipe for weight gain! But keeping your sugar intake to a minimum and eating a moderate portion of heart-healthy unsaturated fats will help you lose weight sustainably and feel full of energy throughout the day.
It's becoming increasingly clear that sugar is a significant cause of weight gain and many diseases. Try to reduce your sweet treats and in particular, stay away from sugary drinks. (With no fiber or other nutrients, they're absorbed very quickly by the body and cause unhealthy blood sugar spikes) This applies to juice as well as soft drinks. Try diluting fresh fruit juice or consuming whole fruits instead!
That means you should aim for around 8-12 glasses of water, spread out over the course of the day. Keeping your body hydrated means it can perform better in your workouts, it will be easier for you to lose fat, and you'll actually retain less water weight. To keep things interesting, you can infuse water with lemon juice or cut fruits - there are so many different flavors you can try! You can also try substituting tea and coffee with herbal teas.
Alcohol is processed by the digestive system in a very similar way to sugar, and has many other negative health effects such as increase in weight gain, diabetes and some cancers. The Australian Department of Health recommends consuming no more than 10 standard drinks per week (7 per week for women). The less you drink, the lower your risk of harm from alcohol.
A typical western diet high in sugar and refined carbs produces lots of spikes and crashes in your blood sugar. This can make you feel hungry again soon after eating, as well as less energetic and focused. A balanced diet containing healthy fats, protein, low GI carbohydrates and minimal sugar will keep you feeling full for longer and help you avoid unhealthy snacking. Snacking between meals is okay if you feel genuinely hungry. Try to have low GI carbohydrate snacks, healthy fats and protein, to keep you going until your next meal.
This depends on your individual goals, activity levels, and current health status. Focusing on the quality of your food using these 6 rules is the best place to start. Listen to your body's hunger and fullness cues.