As a weight loss coach and busy small business owner, I understand that one of the biggest obstacles people encounter when trying to establish healthy eating habits is finding good food on-the-go. My number one recommendation is still to prepare and pack your own meals before you leave for the day. However, since I opened Rugged Fitness, I have found it very difficult to maintain some of the meal preparation behaviors that I have cultivated over the past few years. With my new and more hectic schedule, I have developed a greater empathy for clients that tell me they just dont have time to prepare their meals ahead of time. In viewing this problem as an obstacle, our next step is to come up with a strategy for overcoming it.
Lets start with the most often neglected meal of the day: Breakfast. As Ive discussed in previous articles, starting with a good breakfast is an important part of setting up your metabolism for the day. If you are unable to prepare your breakfast before you leave in the morning, and meal replacement shakes/bars are not appealing to you, then we need to figure out the best option for you to pick up something on the go. Baked goods seem to be a staple of breakfast at most on-the-go breakfast places. I would hope that I dont need to tell you that donuts and muffins are not a good choice if you goal is weight loss, but bagels are often viewed as the healthier option by many people. The fact is that while bagels do have less sugar than their baked good brethren, they are much denser and often have more total carbs and calories than donuts and muffins.
Carbs are not the only thing to look out for when it comes to breakfast, you also have to be weary of excess fat. Many breakfast items come loaded with butter or cream cheese. Fat has 9 calories per gram as compared to carb & proteins 4 calories per gram. That means that the fat calories can add up quickly. When discussing fat, you also have to be conscious of how food is prepared. You may think you are in the clear by ordering an egg white veggie omelet, but if they are frying it up on a greasy buttery skillet you may be getting more fat calories than you bargained for.
Now that you know what to avoid, whats left?? Fresh fruit is always a great option when you are on-the-go. Most convenience stores, food trucks or coffee shops will have fruit such as apples, pears or bananas. You can easily add some healthy fats and protein by grabbing a small packet of almonds. Here in the North East, Dunkin Donuts and Starbucks pretty much monopolize the morning scene. Starbucks has a variety of fresh fruit cups as well as single serving granola and mixed nut packs. They also offer oatmeal which is my top pick for a healthy breakfast. Dunkin Donuts has a lot of different breakfast sandwiches. While some of these may look like a decent choice there can be a lot of calories and fat in them. I tried one of their Big n Toasty sandwiches, more like the Big n Greasy. I am still wiping my hands off. A fat reducing review can help you establish a clear outline of what you require to focus on to complete your fat burning target if you're a rookie; or serve as a reminder for those who are at an intermediate or more improve stage of their losing weight plan. Promptly after are seven steps that can serve as methods for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have tricked people into considering that it is the same, but most diets and weight loss programs only work by producing a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. The best option at DDs in my opinion is an egg and cheese on an English muffin, hold the cheese. Their English muffins are pretty decent from a calorie perspective and the eggs are microwaved instead of fried so as long as you get it without cheese you are not going to be taking in a lot of fat. There is still quite a bit of sodium in that sandwich, but it is certainly the lesser of all evils. They also now offer mini breakfast wraps and flat bread sandwiches which, as long as you make sure they hold the cheese, can be a fairly healthy breakfast option.
It takes time and effort to build good nutritional behaviors and it can be difficult to do when your schedule is busy. The key is to not let yourself get overwhelmed. Take each challenge as it comes and try to anticipate obstacles so that you have a backup plan in mind. The focus should simply be to make healthy goal directed decisions regarding what you eat as often as you can.
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