It can be hard to maintain healthy habits when you have young kids at home and a full-time job. If you’re juggling between replying to emails, preparing food for your family, doing laundry and keeping your house from burning down, these tips will definitely help you stay fit without taking too much of your time and energy!
1. Track your meals using an app.
Apps like MyFitnessPal helps you keep track of what you’re eating and how much calories you’re consuming in just a few minutes a day. Research shows that those who track their food intake are likely to have a healthy weight than those who don’t.
2. Create a weekly menu.
I know, I know. You’re too busy to sit down and think of what to cook for the day, let alone the whole week! But did you know that you can actually save time by devising a weekly menu? Besides, it’s so much easier (and less time-consuming) when you do all the meal planning in one sitting than having to do it every single day.
3. Make a shopping list and stick to it!
Create a shopping list for your weekly meals and don’t be tempted to add some unnecessary treats to your cart.
4. Keep healthy snacks within easy reach.
It can be tiring having a full time job and being a full time mom. It can be tough maintaining your energy levels. Keep a supply of healthy snacks in the pantry cabinet or fridge so you’ll have something healthy to eat when you’re hungry. We’re not talking about those sugar-laden energy bars, but instead you can stock up on low fat yogurt, canned tuna, whole wheat bread/crackers, or chopped fruits.
5. Cook in batches.
Ordering fastfood or simply cooking/reheating processed food is not healthy. If you don’t have the time to cook everyday, why not cook your meals in batches and then store them in separate containers in the freezer? That way you and your family will always have healthy homecooked meals.
6. Drink lots of water.
Keeping yourself properly hydrated will help stave off cravings and also help you feel full for longer. If you’re breast-feeding you also need to increase your fluid-intake to avoid dehydration.
7. Practice mindful eating.
Naturally, there will be several instances when you have absolutely no time to cook meals and your only option is to eat out or order some takeaways. The key is to make smart choices. Choose healthy dishes like seafood and grilled meats instead of fried foods. Avoid desserts, and instead order a fruit platter. Eat slow and be sure not to overeat.
8. Make walking a habit.
It’s ok if you can’t find the time to go out of the house and walk around your neighborhood for 30 minutes everyday. Stand up and walk around your house every 30 minutes. Do the same when you’re at work. When writing emails or attending Zoom meetings, stand up and walk around. Take the stairs instead of the elevator. Park a few blocks from your office so you can spend a few minutes walking to and from work. All these things add up and next thing you know, you’d have walked 5,000 or even 10,000 steps.
Here’s a video that shares ideas for meal prep: