1. Eat a high-protein breakfast
Breakfast is an essential meal that helps your mind and body get ready for the day. While you may think that skipping meals will help with weight loss, not eating a nutritious breakfast can make it difficult to concentrate and leave you feeling hungry, irritable, and less productive.
And, you’re more likely to be so hungry by lunch that you will overeat. Eating a protein–rich breakfast gives you the energy you need to power through your morning.
2. Blend up a green smoothie
Use your blender to whip up a wholesome breakfast smoothie before you rush out the door in the morning. A smoothie is also a great post-workout snack.
Experiment with different ingredients, including fresh and frozen fruits and veggies, nuts and seeds, Greek yogurt, and protein powders. For an even healthier smoothie, add kale, spinach, or other leafy green vegetables.
3. Stay hydrated and watch what you drink
Busy people often drink coffee throughout the day to keep themselves energized. Moderate amounts of caffeine can enhance your alertness and productivity, but too much caffeine can raise your blood pressure, leave you dehydrated, and reduce your brain function.
When you’re thirsty, it may be tempting to grab a soda or juice, but sweetened beverages contain added sugars and empty calories. Health experts recommend that you drink plain water, which keeps you hydrated and prevents dehydration headaches. Water also helps flush toxins from the body and carries nutrients to your cells.
4. Pack your lunch
Fast food may be convenient, but it’s often filled with calories, unhealthy fats, and sodium. Rather than grabbing fast food for lunch, pack your lunch the night before so you can control what you eat and avoid unhealthy options.
And, set a fixed time for lunch. Being mindful of when you eat can help you become more conscious of what you eat.
5. Choose healthy snack options
It’s easy to lose track of how much you eat during the day. Making your own pre-portioned snacks can prevent you from overeating and help you save money by avoiding the vending machine.
Snacking can actually help you maintain a healthy weight—and even lose weight—as long as you pay attention to the types of foods you snack on and make smart choices. Healthy snacks you can eat without gaining weight include apple slices with almond butter, pretzels with hummus, yogurt, and air-popped popcorn.