1. Often Traveling at work:
✅ Don’t aim for perfection. Aim for progress.
✅ Go for an AirBnB instead of a regular hotel. Use the kitchen facility there to make your own food.
✅ Eat to 80% full. The golden rule our clients at Qubit use when they’re traveling to stay on track with their weight loss goals.
✅ Even if you’re caught amidst all the unhealthy outlets, order a meal that’s the most healthy.
2. Less time to prepare meals:
People tend to spend a lot of time deciding what to cook. Come on, guys, when you don’t have the luxury of time, isn’t it important to keep it simple and just act?
✅ Cut your veggies and/or meats the previous night so the meals are already half done.
✅ There are ready to eat protein options like greek yogurt, grilled chicken.
✅ Have “egg batter” ready in the fridge for your omelets.
✅ As a last resort, sign up for a healthy meal delivery service and limit it to one or two meals a week.
3. Cooking for the entire family:
You don’t have to cook for others at home and separately for yourself. Make wholesome meals for the entire fam!
✅ Involve the family in meal planning as much as possible. This ensures everyone’s preferences are considered and reduces resistance to healthier options.
✅ Stock up on healthy snacks like fruits, nuts, yogurt, and whole-grain crackers. This makes it easier for everyone to choose nutritious options over junk food.
✅ Be smart about selecting your options. For instance, grilled chicken, fish, eggs, and greek yogurt are simpler options to cook and consume.
4. Office environment:
✅ Limit time spent in areas where unhealthy snacks are available. Keep healthy snacks at your desk.
✅ Keep a water bottle at your desk and aim to drink water throughout the day. Sometimes thirst is mistaken for hunger.
✅ Avoid turning to food as a stress reliever. Instead, find healthy outlets like talking to a colleague, going for a walk, or engaging in a hobby.
✅ When eating out with colleagues, choose healthier menu options. Opt for salads, grilled proteins, and steamed vegetables.
5. Lack of Motivation:
Actions leads to motivation; it’s never the other way round.
✅ Set realistic short-term goals and celebrate small victories along the way.
✅ Keep your routine varied and interesting. Try new recipes, switch up your workouts, or explore different activities to keep motivation high.
✅ Build habits; let them carry you on autopilot.
6. Falling in for emotional/stress eating:
✅ Practice mindfulness techniques such as deep breathing, meditation, or journaling to increase awareness of emotional triggers.
✅ Engage in non-food activities that bring comfort, such as taking a warm bath, going for a walk, or listening to music.
✅ Practice mindful eating by slowing down and paying attention to physical hunger and fullness cues.
7. Parties and get-togethers:
The single phrase you need to master is, “No, thank you.” If you want to say yes to office parties, dinner parties, birthday parties, terrace barbecues, happy hours, etc., because you’re worried what others will think, then you should say, “No, thank you.”
But if you truly want to be in those hang outs AND eat those foods, then use the following points to do so.
✅ Sip on water, soda water, or unsweetened iced tea instead of sugary cocktails or calorie-dense beers.
✅ Use a smaller plate to avoid overloading with unhealthy choices.
✅ Offer to split your entree with a buddy or simply ask for a half portion.
✅ Anyways, the event is never all about the food. Spend time with your friends/ relatives, catch up, engage in the banter.
Your life’s journey is yours to navigate and live and love, so don’t feel pressured by external forces. All the best!
My typical day as narrated by food🍱
A common question I get from clients is, “Vivek, what do we eat at restaurants?”. Yes, going to a restaurant at times becomes inevitable.
I will start by preferring steamed foods. I will not choose fried foods because of the amount of oil present in them. Also, do we even know what kind of oil they use?
My favourite is what’s probably most people’s favourite, which is idli and sambhar! It tastes good, it’s satiating, there’s lentils in both idli and sambhar, making for a collective protein source.
But, of course, I hear you. They’re a major source of carbohydrates than they’re of proteins, and that’s why I drink a bottle of whey protein before starting from my place.
Have a good time at the restaurant, eat mindfully, eat until you’re 80% full, and if you still want some more food, go for something very, very light or better, go for one more idli! For all these reasons, idli and sambhar is, in my books, an evergreen recommendation.