Weight loss for busy people 1260x542
16 Apr 2013

Weight loss tips for busy people

2 mins to read
Is weight loss possible when you are run off your feet? Blackmore's online personal trainer Andrew Cate talks to nutritionist Kathleen Alleaume about eating well on weekdays when you're pushed for time.


Weight loss for busy people
Weight management has its challenges when you have a career, or a family to look after. There's at least five days each week when you will have to be organised to eat well, and juggle time to fit in exercise.

I sought the opinion of a diet expert to get some tips on how to juggle a busy lifestyle and still lose weight. Kathleen Alleaume is a trusted nutritionist and author of the book What's Eating You: Find Your Balance with Food and Lose Weight. She is also founder of The Right Balance, a health and communications consultancy service specialising in nutrition, exercise and wellness.

Andrew Cate: What are the most common mistakes people make when they are busy?
Kathleen Alleaume: Between dropping the kids to and from school, business meetings and traffic jams, people often skip meals, or leave it too long without eating. This can lead to low blood sugar, decreased energy levels, cravings and increased likelihood of mindless eating. The key is to plan ahead. For example, if you have a work fridge or an office drawer, stock up on nutritious, on-the-go foods. That way, even if you don't have time to pre-make breakfast or lunch, you will have healthy snacks to keep your energy up and supplement any eating out you do.

AC: What are the most common mistakes people make on weekends?
KA: Common diet wreckers on the weekend include too much alcohol, larger portions, and lack of daily structure. If you are dining out, look at the menu beforehand and pick out a few healthy options. If you see that the menu doesn’t really fit in with your diet, eat a small snack beforehand so that you aren’t so ravenous when you get there and tackle the buffet mindlessly. Whilst a splurge every now and then is not going to derail your weight-loss efforts, continuing to overeat on most weekends can.

AC: Should alcohol be avoided on weekdays?
KA:
Eating a balanced, nutritious diet and being physically active on most days of the week is the best way to achieve and maintain a healthy weight. The body can't store alcohol (as it can carbohydrates, fat and protein), so it must metabolise it right away. In other words, the body will burn up the alcohol before using any other kilojoules you've consumed or stored. When alcohol is in your system, you won't be burning any stored body fat. So if you drink alcohol and consume more kilojoules than you need, you're more likely to store fat.

AC: What role do you think weight loss shakes and meal replacement products have for busy people who want to lose weight?
KA: Swapping one to two regular meals with a meal replacement can be a useful tool in weight loss, as it can cut down the amount of energy (kilojoules) and fat you eat. However, meal replacements are not a 'magic pill' for weight loss and are not suited to everyone. You still need to learn how to prepare healthy, balanced meals and include regular physical activity into your day.

AC: What would be your five tips for busy people who struggle to eat well?

KA:

  1. Write out a weekly plan - See how many events or appointments you have scheduled and work out how many nights you will cook. Prepare a grocery list for the meals you will be cooking and stick to it.
  2. Cook extra - Cook double quantities wherever possible and freeze what is left over in meal-sized portions. This will also save time and money.
  3. Eat meals on a regular basis - When you are on-the-go, it is easy to skip meals, or substitute eating healthy foods for fast food.
  4. Always eat breakfast – Breakfast really is ‘the most important meal of the day!’ It boosts your metabolism, provides you with the energy, improves concentration and helps prevent you snacking on ‘junk food’ later in the day. The ideal breakfast is one that contains protein and fibre-rich carbs.
  5. Stock up on easy to prepare meals and snacks - Stock your office or home with healthy foods in case you don’t have time for a real meal or need an afternoon pick-me-up. Nutritious examples include trail mix, nuts, whole grain crackers breads and cereals, low-fat cheese, yoghurt, bread, and non-perishable foods, such as canned vegetables, legumes and fish.


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