Nowadays, not everyone has enough time to prepare elaborate meals. However, being busy does not mean having to eat haphazardly or neglecting your health. With just a few small adjustments, you can completely maintain a healthy lifestyle, control your weight and still ensure enough energy for a long day.
How to eat quickly and healthily to help lose weight?
1. Control your food portions instead of cooking elaborately
You don’t have to spend the whole weekend preparing a series of meals. Instead, controlling your food portions offers a simpler and more time-saving solution. Studies show that we tend to eat almost everything on our plates, so adjusting our portion sizes is an effective way to prevent overeating.
Some quick and easy ways to control your portions:
- Use smaller plates: the same amount of food will appear fuller, helping you feel full faster.
- Use the “plate method”: half your plate is vegetables, a quarter is lean protein, the rest is carbohydrates.
- Use your hand to measure your portion sizes: for example, a portion of protein is the size of your palm, a portion of fat is the size of your thumb.
- Eat slowly and wait 20 minutes before eating more: this prevents “overeating” because your brain needs time to register fullness..
These habits, though small, can help you maintain your weight naturally and sustainably.
2. Replace high-calorie snacks with protein-rich options
For busy people, snacking properly not only helps maintain energy but also supports weight loss. Many studies show that smart snacking can help control hunger and keep blood sugar levels stable.
Some quick and easy ideas:
- Greek yogurt with berries: high in protein and packed with antioxidants.
- Boiled eggs: have a few on hand and you’ll have a quick source of high-quality protein to fight hunger.
- Fresh cottage cheese with cherry tomatoes on rice cakes: a delicious snack, only about 100 calories.
The key is to choose foods that have protein, fiber, and a little healthy fat to keep you full for longer, avoiding sudden cravings.
3. Drink water before meals to reduce hunger
A simple but surprisingly effective way is to drink water before eating. Many studies have shown that drinking a glass of water about 30 minutes before a meal can significantly reduce calorie intake.
For example, one study found that people who drank water before breakfast consumed 13% fewer calories. Another study in overweight and obese people found that they lost 44% more weight than those who didn’t drink water before meals.
This habit helps your stomach feel full, so you naturally eat less without having to force yourself.
4. Avoid sugary drinks and “hidden calories”
Don’t let what you drink sabotage your healthy eating efforts. Drinks are often a hidden source of calories that are easy to overlook. A can of soda, a smoothie, or a large latte can sometimes contain as many calories as an entire meal. Even alcoholic drinks are culprits for adding more empty calories to your body.
Some easy substitutions:
- Water with lemon or fruit instead of bottled juice.
- Black coffee with almond milk instead of a sugary latte.
- Soda with lemon instead of beer or cocktails.
The important thing is to be aware of what you’re drinking. Statistics show that by replacing just one sugary drink with a glass of water each day, you can avoid nearly half a kilo of weight gain over four years.
In short, losing weight is easier than you think, and it doesn’t have to involve extreme dieting or intense exercise. For busy people, just applying small tips like portion control, choosing protein-rich snacks, drinking water before meals, and eliminating hidden calories from drinks can make a big difference. These small habits, when maintained over time, will add up to tangible results: weight loss, a healthier body, and you can still live according to your busy pace.
