You scroll through your Instagram Discover, and you see pictures of healthily fit people and work-out videos. You sigh, wondering if you can achieve a body like theirs too. It’s a dilemma because you are juggling work/school, family, social life and everything in between. It feels like eating healthy and squeezing quick workouts in your daily routine are luxuries you can’t afford because you are busy as hell. Man, in the words of Drake: I get it, I get it. But do not fret my friend, because eating healthier and working out can be done without consuming much time. What you only need is commitment.
EATING HEALTHIER TIPS
- Never keep junk food at home. Avoid stocking up on pints of ice cream, cans of soda and chips. You may not be able to practice portion control yet, especially when you are in a bad mood. In a snap, you can consume a thousand calories in one sitting. Instead, stock up on healthier food (snacks included) so it’s easier to select.
- Bring packed snacks. Hey, before thinking it is difficult to do, preparing healthy snacks can take 5-10 minutes. It does not have to be complex ala chef to eat healthier throughout the day. Some of the snacks that can be prepared fast are
- Chopped apple and banana with almond butter
- Unflavored popcorn with herbs
- Chopped granola bars and almonds with greek yogurt
- Blanched broccoli and carrots with hummus
If you are still feeling lazy, you can opt to buy healthy meals that combine fresh ingredients with cutting-edge nutritional knowledge.
- Buy pre-chopped! Chopping up vegetables and fruits can be a total time killer and may hinder us from being motivated to pursue our fitness goals. To address this, there are already pre-chopped fresh goods in the grocery. Tada! Easy-peasy.
- Opt for white meat rather than red meat. In general, red meats such as beef, pork and lamb have more bad cholesterol and saturated fats that is instrumental to cardiovascular diseases. Moreover, white meat such as chicken and turkey is a leaner source of protein. It also contains fewer calories.
- Choose whole grains over refined grains. Whole grains such brown rice and quinoa have their bran intact. Thus, they have more fiber, B vitamins, magnesium, zinc and other nutriments. In addition, whole grains have lower glycemic index (GI) compared to refined ones. Glycemic Index measures the food’s effect in a person’s blood sugar.
- Drink water instead of sugary drinks: Cut calories by drinking water and natural fruit-infused beverages. Soda, energy drinks and powdered juices are major sources of added sugar and empty calories. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some kick into your water.
- Limit alcohol. Two shots of vodka would not hurt, but it is important to moderate alcohol consumption especially mixed ones. Do not overindulge in happy hours too much because aside from alcohol is a source of empty calories; you do not want to do something stupid and not remember it the next day.
- Choose to do workouts during binge-watching of your favorite TV show. Instead of becoming a full-on mode couch potato, blend quick exercises such as planks, push-ups and bench presses.
- Choose HIIT as your main workout routine. High Intensity Interval Training can shed tons of calories in a shorter amount of time. In just 30 minutes, you can already complete 8-10 rounds. Remember to also do 5-minute warm-up and cool-down to avoid muscle sprains.
- Turn your commute into a workout routine. Bike or walk around the city instead of taking a cab to boost your cardiovascular system. You can use your phones to track your steps and an active person should have 10,000 steps daily.