Nutrition and Fitness

I hear it all the time from busy professionals like you – you hit snooze a few times, drag yourself out of bed, and start your day already feeling behind the eight ball.

But what if I told you that a few small changes could make all the difference in how you feel when your alarm rings?

Let’s turn those groggy mornings into ones where you’re ready to conquer the day!

Here’s the good news: You don’t need to overhaul your entire routine. Sometimes, all it takes are a few tweaks to get your energy flowing and wake up actually refreshed.

So, let me share some insider tips that will help you feel revitalised, no matter how jam-packed your schedule is:

Incorporating these simple, science-backed habits into your morning routine can set you on the right track for lasting results.

💦 Water Before Anything

Start your morning by hydrating with a glass of water before anything else. Not only will this help you rehydrate after a night’s sleep, but it also boosts your metabolism and helps control your appetite throughout the day. This simple step can make a huge difference in how your body processes food and burns fat.

🍳 Eat a High-Protein Breakfast

Choose protein-rich foods like eggs, Greek yogurt, cottage cheese, or even nuts and chia seeds. Protein has a magical effect on hunger – boosting satiety, reducing cravings, and supporting muscle maintenance. Plus, it helps stabilise blood sugar levels, so you’re not reaching for that mid-morning snack.

So… what do you do? You open the fridge, stare at the random leftovers, and then order a burrito that’s probably going to show up with a side of guilt. Does that sound familiar?

Enter the meal planner. 

Imagine this: someone who actually cares about what you eat, plans your meals in advance, and keeps you away from that burrito (maybe… sometimes).

Hiring a meal planner will not only save you from the chaos of last-minute meal decisions, but it will also change your life! 

Types of food

It can help to look at the types of foods you’re snacking on throughout the day. If the majority of your snacks are things like chips, biscuits and chocolate, they’re not likely to give you enough energy to sustain you throughout the day and you probably need to eat large amounts of these foods to feel full which usually doesn’t leave you feeling great. For more satisfying snacks, try swapping or pairing these foods with a source of protein and fibre. For example, having chips with hummus and carrot sticks, or swapping biscuits for cheese and crackers. When your snacks are more filling, you won’t feel the need to eat as much.

Skipping meals 

Having busy work days with meetings and a high workload can make it more challenging to take time to have lunch. When you skip meals it can result in trying to fill up on snacks. If it’s really busy and you don’t have time to take a break, it can help to have either a ready made lunch at your desk or a few ingredients that are easy to throw together such as a ready made salad, can of tuna and microwave rice. 

Boredom or stress 

You might not be actually hungry, but it can be easy to resort to snacking as a way of coping with boredom or stress. To get out of the habit, try checking in with yourself before eating to see if you’re actually hungry or if you’re actually bored, stressed or experiencing another emotion. If it’s not hunger, try swapping eating for another behaviour, such as committing a certain amount of time to just focus on the task you’re doing or switch up tasks for a while. 

Mindless eating 

A desk job can make it easy to fall into the trap of eating mindlessly where you’re preoccupied with your work and not paying attention to what you’re eating. This can make it hard to pay attention to your hunger and fullness cues, resulting in overeating. If you’re able to, it can help to take a small break to have a snack, such as eating when you go into the office kitchen. 

When you’re trying to adopt a healthier lifestyle, it can help to have a guide to follow. Particularly when there’s a lot of conflicting information out there. 

You might be wondering how many meals you should have in a day and how frequent you should be eating. So, how do you figure out what works for you? 

Today, we’ll dive into the question: How many meals should you have in a day?

While many of us are keen to lose weight, we all ideally want to lose predominately body fat rather than lose muscle mass.

There’s no doubt that strict calorie and carbohydrate restrictions will result in quick weight loss on the scales, however, it is much more muscle mass that is lost, than fat under these conditions. 

This means if your ultimate goal is to tone up (lose fat whilst preserving as much muscle mass as possible), you need to follow these 4 simple rules to help ensure you are ultimately not further harming your long-term metabolism.

1. Don’t cut the carbs completely

Are you tempted to toss out carbs in the name of fat loss? Hold on! While the allure of a no-carb diet might seem appealing, cutting out carbs completely is like throwing out the baby with the bathwater. Picture this: your muscles are the superheroes of your body, requiring a steady supply of energy to fight off fatigue and maintain strength. Carbs are their trusty sidekick, providing the fuel needed for workouts and recovery. Without this vital support, your muscle superheroes could start to weaken, leaving you with less definition and a slower metabolism. Instead of banishing carbs, think of them as allies on your fat loss journey. Choose whole grains, fruits, and veggies that nourish your body, keeping your energy levels high while helping you shed those unwanted kilos without sacrificing muscle. Embrace the balance—your body will thank you!

2. Know the power of protein

When it comes to losing fat while preserving muscle, protein is your secret weapon! Imagine protein as the building blocks of your body’s fortress, fortifying your muscles and helping them stand strong against the relentless tide of weight loss. Each delicious bite—whether it’s a grilled chicken breast, a hearty scoop of Greek yogurt, or a handful of nuts—gives your body the essential amino acids it craves for recovery and growth. Not only does protein keep you feeling full longer, but it also ignites your metabolism, helping you burn more calories throughout the day. Think of it as a culinary cape that empowers you to fight hunger and maintain muscle while you trim down. So, don’t just add protein to your plate—celebrate its power as you embark on your fat-loss journey! Your muscles will thank you for it!

3. Train your muscles

If you want to lose fat while keeping your muscles intact, it’s time to roll up your sleeves and train those muscles! Think of strength training as the ultimate power-up for your body—like turning your metabolism into a finely tuned engine that burns calories efficiently. Each rep and set not only sculpts your physique but also sends a signal to your body that those muscles need to stay strong and intact, even in a caloric deficit. Picture yourself lifting weights or doing bodyweight exercises, and feel the thrill of empowering your muscles to fight against fat loss. With every push and pull, you’re building a fortress of strength that helps you maintain lean mass while melting away unwanted fat. So grab those dumbbells, hit the gym, or roll out your mat at home—your muscles are ready to rise to the challenge, and the rewards will be worth the effort!

4. Sleep like a champion

Let’s not forget about the importance of sleep in your fat loss and muscle preservation journey! Think of sleep as the unsung hero, working behind the scenes to help your body recover and regenerate. When you skimp on shut-eye, your hormone levels can get thrown off balance, leading to increased cravings and sluggishness. Aim for 7-9 hours of quality sleep each night, and create a bedtime routine that helps you wind down. A good night’s sleep not only supports muscle repair but also enhances your overall energy, making your workouts more productive. So, snuggle into those sheets and dream big—you’ll wake up ready to conquer your fitness goals!

When it comes to losing fat and building muscle, consistency is your best friend. Think of it as a marathon, not a sprint; small, sustainable changes will lead to big results over time. Whether it’s sticking to your workout routine, making healthier food choices, or ensuring you get enough sleep, every step counts. Set realistic goals and celebrate your progress, no matter how small. Remember, it’s not about perfection but persistence. Keep showing up for yourself, and soon enough, those daily efforts will add up to lasting change. Embrace the journey, and you’ll be amazed at what you can achieve!

FIRST QUESTION: Do you know what a weight loss fad is? 🤔

(Put simply, it’s like trying to patch a leaky roof with duct tape. At first, it seems like a quick fix, and you might see some immediate improvement. But over time, the underlying problem isn’t really addressed, and the “quick fix” ultimately falls apart.)

If your weight loss has been a little slower thus far in 2024 (*slowly raises hand*), this newsletter is for you. For all of us, really.

Hint: ✨Too-good-to-be-true✨ approaches are likely *sabotaging,* not increasing your weight loss progress. 🤔

We hear this from many busy professionals —achieving your goals can be tougher than expected, and the latest quick fixes often fall short. It’s not just you; the struggle is real, and finding the right approach can make all the difference.

And it makes sense. In today’s busy world, you’re more cautious about investing in your health and fitness. You need extra reassurance, tangible proof, and one key ingredient most approaches might be missing…

PERSONALISED, ACTIONABLE SUPPORT.

Rather than relying on one-size-fits-all solutions, look for a plan that offers customised strategies and ongoing guidance.

This personalised touch can make all the difference, helping you break through plateaus and achieve your weight loss goals effectively.

Plan meals for the week 

Setting aside time to plan meals for the week and write a shopping list will save you having to make extra shopping trips during the week which can add up quickly. 

Use meals during the week with similar ingredients

This can help to use up ingredients to reduce food waste. For example, using mince for spaghetti bolognese for one meal and chilli for another. 

Buy frozen and canned fruit and veg 

Frozen and canned is just as good as fresh, but it’s generally cheaper and will last longer, reducing food waste and cost in the long term. 

Buy supermarket brands 

Most supermarket brands are low cost so can really help lower the price of your shopping list. Also look out for any sales and discounts which can add up in the long term. 

Incorporate more meat free meals 

Having at least one meat free meal a week can help reduce cost by replacing with plant based alternatives such as beans and lentils. This also helps you get a wider variety in your diet. 

Here are some budget friendly RTH recipes you can incorporate in your week: 

• Savoury mince and rice – $3.80 per serve
• Pork stir fry – $4.90 per serve
• Tuscan bean casserole – $5.07 per serve 
• Lamb pot pies – $4.00 per serve
• Lemon baked chicken – $4.50 per serve

Grab your FREE budget-friendly recipe book here. 

Being a busy professional, it can be challenging to prioritise enough sleep and wind down after a long day. Here are the top 9 strategies you can start doing to help you get better sleep.