Here are a few tips that keep me in check throughout the day.
- Always have a back up plan and think ahead. This will prevent overeating and diet screw ups. No matter what, always have a cooler ready to go with healthy snacks for the car. This can include but not limited to: hard boiled eggs, avocado wrapped with turkey, apples, celery, cucumber slices, low fat string cheese and a 1oz bag of nuts. Pack it the night before so it’s ready for you as you head out for a day’s work.
- If you must eat out, opt for foods like a green salad with grilled chicken with oil and vinegar on the side, turkey burgers, lean meat like chicken, fish and turkey. Stay away from smoothies as they contain extra sugar from fruit juices and ice cream that you may not even be aware of. Avoid fast food, sugar, sugared energy drinks, soda and keep water with you at all times during the day. Our muscles are about 70% water, so proper hydration is key to keeping muscular strength. Rule of thumb: drink at least 10 cups of water a day.
- Keep low fat snacks in your desk at the office to avoid ordering out with your co-workers. For example, keep some cans of low sodium tuna and some healthy crackers and whole wheat bread. Have some nuts available, a small fruit and some flavored rice cakes as a snack to help ward off sugar/chocolate cravings.
- Carry around herbal all natural zero calorie sweeteners like stevia and truvia packets in your purse or car to add to your morning coffee on the go. And stay away specialty coffees that have tons off added sugar and fat.
- Carry around a food journal in your purse or keep at the office. Be honest with yourself and write down everything you eat with portion sizes. A portion is the palm of your hand. Consume 6 meals per day to prevent drops in blood sugar resulting in hunger pangs and binges.
- Take a multi-vitamin with minerals every day to ensure your body has all it’s needed nutrients.
- Lastly, stay positive. If you screw up, don’t beat yourself up. Get back on track and keep motivated throughout the day.
Best of luck!