DD Fitness: Eating on the fly

first_imgThis week our fitness columnist Emmet Rushe, owner and operator of Rushe Fitness, takes us through five ways to stay on track with our diets and presents us with the Little Black Dress challenge…The Little Black Dress Challenge can be done from home!During times of increased pressure and stress, mistakes in our dietary habits can easily happen. You don’t have time to prepare meals. You are snowed under at work and haven’t time for lunch. You are rushing from place to place and grabbing the quickest thing that comes to hand and those things are usually junk.Is it any wonder that some of us wake up one morning and wonder what the hell happened? How do we get around this problem? How do we make better choices when you are tight for time and finding it hard to think ahead? Here’s a few thing that you can do to stay on track and keep mistakes to a minimum.1: Get up earlyWhen you know you are going to have a busy day ahead of you, setting the alarm to go off half an hour earlier than usual means you can get up and prepare yourself a big breakfast.This isn’t anything new. Our mothers have been telling you this for years and mammies know best. By eating a balanced breakfast not only are you are curbing hunger for a few hours, you are also helping your concentration levels and because your satiety levels are increased the likelihood of reaching for something at the till is greatly reduced. 2: Reduce your carbohydrate intake.If you know you are going to be all over the place because of different projects, and getting pulled from pillar to post, you need to reassess your food intake.Carbs are a fuel source for our body; if the body is idle it doesn’t need as much fuel. Reducing your intake of carbs to mainly around training times means your body will use them for energy and you won’t have excess in your system and go over on your daily needs. Tip 3 will sort any hunger.3: Increase your intake of vegetables.When you take something out you simply cannot leave a void. Increasing your intake of vegetables with every meal will help keep you feeling fuller for longer during and after meals and because vegetables have very few calories, you don’t have to worry about how much you eat.4: Snack on fruit and low calorie foods.When you are in a hurry you always end up reaching for the quick fix food choices. Keeping portions of fruit at hand means you will always have a quick and portable snack at hand.If you want to use nuts as a snack, please be careful with your portion size, it is very easy to go over on the amount of nuts you eat and take in huge amounts of calories. Portion sizes for nuts are a small palm-full or a thumb length of them (not the whole bag).The reduction of carbs means that our fat intake will have to increase to keep energy levels up; snacking on nuts can help with this. 5: Eat protein with every meal.This should be a staple of every diet no matter what the goal is. Protein helps with satiety levels and will keep you fuller for longer and because it is so satisfying it is very hard to over eat, you are getting calorie control without even knowing it.Protein is also needed for maintenance of and increasing muscle mass, this is not a bad thing. The more muscle you have the more calories your burn at rest. You are basically turning your body into a fat burning machine; pass the chicken!These are some basic tips that you can use when you are busy and find it hard to pre-prepare your meals in advance. They should help you keep on track.#TrainSmart If you are looking for a way to train from home and use techniques like above to help with your weight loss, I have launched my Little Black Dress Challenge program.You can find out more information follow this link: http://www.rushefitness.ie/little-black- dress-challenge or contact me on FacebookDD Fitness: Eating on the fly was last modified: October 30th, 2016 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more