Our time in the gym is just one facet of our overall health. Nutrition plays a significant role in getting us to our health and fitness goals. When we take the time to fuel our bodies well, the benefits are boundless:
- We have more energy
- We have better gut and digestive health
- Risk of disease goes down
- Our moods improve
- We get stronger and fitter
We could go into depth on any one of these points, but most agree that nutrition is a very important part of health.
It is also one of the most challenging parts.
As the weather gets warmer and summer approaches, our schedules get busier, and it gets harder and harder to stay on track with our nutrition.
However, that does not mean we need to completely abandon our plans to stay healthy and take care of our bodies.
Even when we don’t have the time to plan out and measure every meal of every day, there are steps to take to allow us to stay healthy during the busier parts of life.
1: Ready-to-Eat snacks
When we are on the go, tired, and hungry, it gets all too easy to reach for pre-packaged and overly processed foods. These will not keep you satiated, and if you get into a habit of always reaching for foods with little nutritional value, it will add up.
While it won’t derail your progress to have a treat here and there on a busy day, this shouldn’t be your go-to.
Try simple things like cutting up your fruit, meal-prepping some easy, high-protein snacks, or choosing foods with few ingredients (such as applesauce packets) to have ready to go if you do get hungry during the day.
These snacks can hold you over until a meal without causing you to overeat the not-so-healthy and highly caloric foods.
2: Practice Mindful Eating at events
You don’t need to give up good food to chase your goals, and you don’t need to avoid social gatherings to stay on track.
If you know you have an event later in the day, eat a snack before so you don’t go in hungry. Never try to ‘save up’ calories for a meal, as that can lead to overeating.
At the event, eat slow. Try the foods you want, but pay attention to your fullness levels. If you are trying to loose weight, be selective of the foods you eat, but still give yourself grace to enjoy the meal.
3: Don’t skip meals
Make it a habit to bring meals with you when you know you have a busy day.
If you are chasing health and wellness goals, put some time aside each week to plan your meals. This doesn’t have to be anything crazy – even cooking up some extra chicken or beef to throw into a salad kit can be beneficial. Have a plan for meals you can take with you on busy days.
If you are after weight loss, stick to a plan and don’t try to accelerate the process by skipping meals. You will make much more progress when you properly fuel your body with the nutrients it needs.
4: Make protein a priority in your nutrition plan
Whether it be weight loss or muscle gain, protein is always an essential part of any nutrition plan.
Protein keeps us satiated, and it helps rebuild our muscles.
Try to include a protein source with each meal and most snacks you have throughout the day.
Have a protein shake after you workout, or make a smoothie at night and throw in a scoop of protein powder.
Little changes here and there to your eating habits may not create instant change, but they will create lasting change. And those little changes can be as simple as adding in more protein throughout the day.
5: chase your goals, but don’t sacrifice enjoying life
There will always be some degree of sacrifice when chasing your goals – after all, that is what makes them worth it.
However, that sacrifice should not be all-consuming. Our nutrition is meant to support our lives – it is not the other way around. Don’t get into the mindset that you can ‘never again’ have a cookie. You don’t need to skip meals or obsess over every nutrient that goes into your body.
You should, however, make an effort to eat nutrient-dense, protein-rich foods that let you feel good. Be mindful of your portion sizes.
For some, it is helpful to work with a nutrition coach or to track their food for a time. This can let you see how much you are eating and where you can make adjustments.
If you are not there right now, practice being mindful. Allow yourself a treat once or twice a week, but overall, be conscious of your fullness levels and how certain foods affect how your body feels.
You can enjoy your life while chasing your nutrition goals.
