Lose Fat Fast With These Nutrition Tips

Summary

This video offers four practical nutrition tips for busy individuals. The first tip emphasizes meal prepping, whether by using meal delivery services or preparing food in bulk at home to save time. The second tip suggests having healthy snacks like protein bars, fruits, and pre-cut veggies on hand to avoid unhealthy eating. The third tip covers how to make smart choices when eating out, with a focus on selecting healthy fast-food options. The final tip encourages tracking calorie intake using apps like MyFitnessPal to stay on track with fitness goals.

Takeaways

• 🍽️ Meal prep is essential for staying on track with nutrition, especially for busy individuals. Options include meal delivery services or bulk cooking.
• 💼 Meal delivery services can save time and ensure consistent macronutrient intake, ideal for busy schedules or those with limited time.
• 🍗 When prepping your own meals, cooking in bulk (e.g., chicken, rice, vegetables) saves time and makes it easier to grab meals quickly during the week.
• 🥜 Healthy snacks like protein snacks, pre-cut fruits, and veggies are convenient options to stay on track when busy or unable to prepare full meals.
• 🍬 Be cautious with snacking habits to avoid overconsumption, especially during stressful or tiring times. Choose nutrient-dense snacks to avoid binge eating.
• 🌯 Eating out can still be part of a healthy lifestyle—look for healthier fast food options like burrito bowls, subs, or salads to stay on track.
• 📲 Track your calories using apps like MyFitnessPal to maintain accountability and stay within your nutritional goals. It only takes a few minutes a day.
• 📊 Many people struggle with progress because they aren't tracking their food intake, even though technology makes it easy with barcode scanning features.
• 👨‍💻 Accountability, whether through a coach or a program, can make a big difference in helping individuals stay consistent with their nutrition goals.
• 🗓️ Everyone is busy in different ways, but taking the time to build healthy habits like meal prepping and tracking food will pay off in the long run.

Q & A

What is the most important tip for busy individuals to maintain a healthy diet?

The most important tip is meal prepping, either by having meals delivered or preparing them in bulk on weekends to save time and ensure balanced nutrition.

How can meal prep be approached for someone who doesn’t want to cook daily?

Meal prep can be done by preparing large quantities of proteins, carbohydrates, and vegetables on the weekend. This allows for quick grab-and-go meals during the week, minimizing daily kitchen time.

What are some good healthy snack options to have on hand for busy people?

Protein snacks, fruits, and pre-cut vegetables are great healthy snacks that can boost protein intake, provide micronutrients, and keep you satiated throughout the day.

Why is it important to choose healthy snacks carefully?

Choosing healthy snacks is crucial because unhealthy options can lead to overeating, especially when stressed or tired. It's important to pick snacks that are high in micronutrients and avoid binge eating.

Can busy individuals eat out and still maintain a healthy diet?

Yes, eating out can be healthy if you choose the right options. For example, burrito bowls, subs, and salads are good choices. It's important to be mindful of protein intake and avoid high-calorie sauces.

What resources does the speaker recommend for making healthier choices while eating out?

The speaker suggests using a fast food Survival Guide to help make informed decisions when eating out, offering tips on what to look for on menus and how to avoid calorie-dense extras like sauces.

Why is it important to track calories, and how can busy people do this effectively?

Tracking calories is important because many people don’t see progress without knowing their actual intake. Apps like MyFitnessPal make it easy to scan barcodes and log food quickly, taking only 1-2 minutes a day.

What is a common misconception about calorie tracking for busy individuals?

A common misconception is that calorie tracking takes too much time, but with modern apps and tools, it can be done in just a few minutes each day, helping people stay on track with their fitness goals.

How can accountability play a role in achieving nutrition and fitness goals?

Accountability through a coach or guide can help busy individuals by providing personalized nutrition advice, setting macronutrient targets, and offering support. It removes the guesswork and ensures consistent progress.

What additional support does the speaker offer to those looking for more guidance on their nutrition journey?

The speaker offers personalized coaching, including recipe guides, fast food survival tips, food lists, and tailored macronutrient plans to help individuals stay on track despite their busy lifestyles.

Outlines

00:00

🍽️ Meal Prep: The Ultimate Time-Saver for Busy Individuals

The first and most crucial nutrition tip is meal prep. It is emphasized as a game-changer for busy individuals, especially parents or those juggling work. The speaker highlights their own experience of having pre-made meals delivered, which helps in tracking macronutrients and saves time. Different meal services are suggested, with prices around $12 per meal. Alternatively, preparing meals in bulk at home is recommended, as it can save significant time. Bulk cooking of proteins, carbs, and veggies is a key strategy to maintain a healthy diet efficiently.

05:01

🍏 Keep Healthy Snacks Handy for Busy Days

The second tip revolves around having healthy snacks readily available, which can fill dietary gaps when time is limited. Protein snacks, fruits, and pre-cut veggies are suggested as excellent options to stay full and meet micronutrient needs. The speaker shares a personal story about how stocking up on healthy snacks was a 'Game Changer' during a stressful period when they didn’t have access to a kitchen. However, a word of caution is given: avoid keeping unhealthy snacks at home to prevent binge eating during stressful times. The focus should be on nutrient-dense snacks that support your fitness goals.

🍽️ Eating Out Without Derailing Your Fitness Goals

The third tip advises that eating out can still fit within a healthy lifestyle, as long as the right choices are made. The speaker mentions options like burrito bowls, subs, and salads as healthier fast food alternatives. They acknowledge that unhealthy options are ubiquitous, but with proper guidance, like using their 'Fast Food Survival Guide,' individuals can navigate menus and choose meals that support their goals. Key tips include avoiding excessive sauces and ensuring adequate protein intake. The guide, available via a link, offers resources for making healthier decisions while dining out.

📱 Track Your Calories with Simple Tools

Tracking calorie intake is the fourth tip, aimed at busy people who may think they don’t have the time. The speaker recommends using apps like MyFitnessPal, which allows for quick tracking by scanning barcodes and reusing previous entries. Though healthy eating is important, many people fail to see results due to a lack of awareness of their actual calorie intake. The speaker encourages developing the habit of logging food and highlights that it only takes 1-2 minutes per day, making it a manageable task even for those with busy schedules.

👥 Bonus Tip: Accountability for Success

The speaker adds a bonus tip about the importance of accountability, which can significantly improve success in achieving fitness and nutrition goals. They suggest that having a coach or someone to guide you can make a major difference by providing personalized advice, setting goals, and taking away the guesswork. Their coaching program includes resources like recipe guides, food lists, and tailored nutrition plans to fit an individual’s lifestyle. The speaker concludes by encouraging viewers to fill out a form to explore coaching options and expresses gratitude for watching the video.

Keywords

💡Meal Prep

Meal prep refers to the process of preparing meals in advance, often for the week ahead, to save time and stay on track with nutrition goals. In the video, the speaker emphasizes that meal prep can be done by ordering pre-made meals from companies or cooking in bulk at home, which is beneficial for busy individuals. This concept ties into the video's theme of simplifying nutrition for those with hectic schedules.

💡Macronutrients

Macronutrients are the essential nutrients needed by the body in large quantities, including proteins, carbohydrates, and fats. The speaker highlights knowing the exact macronutrient intake as a key benefit of using meal prep services, emphasizing the importance of tracking macronutrients for maintaining a balanced diet, especially for those with fitness or health goals.

💡Healthy Snacks

Healthy snacks are food options that are nutritious and convenient, helping to fill gaps in a busy person's diet. The video stresses the value of having protein-rich snacks, fruits, or pre-cut veggies available to maintain a healthy diet even when on the go. These snacks support sustained energy and satiety without resorting to unhealthy junk food.

💡Bulk Cooking

Bulk cooking involves preparing large quantities of food in one session, which can be divided into individual portions and consumed throughout the week. The speaker encourages viewers to cook staples like chicken, rice, and vegetables in bulk to save time and reduce the stress of cooking multiple times a day, aligning with the video's focus on efficiency.

💡Accountability

Accountability refers to having someone or something, such as a coach or app, to help ensure you stay on track with your goals. In the video, the speaker mentions how having accountability through a coach or meal plan service can help busy individuals maintain their nutrition and fitness objectives. This reinforces the importance of support systems in achieving success.

💡Fast Food Survival Guide

The Fast Food Survival Guide is a resource mentioned in the video that provides tips on making healthier choices at fast food restaurants. The guide is designed for individuals who are frequently on the go and may need to eat out but still want to stay within their nutrition goals. This tool is part of the broader message of being mindful of food choices even in challenging circumstances.

💡Calorie Tracking

Calorie tracking involves recording the number of calories consumed daily to ensure one stays within their nutritional goals. The speaker advocates for using apps like MyFitnessPal to make calorie tracking easy, suggesting that this practice can take just a few minutes a day but have a significant impact on reaching health and fitness targets.

💡Protein

Protein is one of the three macronutrients and is essential for muscle repair, growth, and overall body function. In the video, protein-rich snacks and meals are recommended as they help keep you full and support muscle maintenance. The emphasis on protein underscores its role in maintaining a healthy diet, especially for individuals aiming to manage their weight or build muscle.

💡Time Management

Time management in the context of the video refers to the strategies used by busy individuals to ensure they can still prioritize their health and nutrition. The speaker emphasizes that meal prep, bulk cooking, and having healthy snacks readily available are all time-saving techniques that can prevent unhealthy eating habits and maintain consistency in nutrition.

💡On-the-Go Nutrition

On-the-go nutrition refers to the ability to maintain a healthy diet even when one is busy or constantly moving. The video highlights options like meal prep services, healthy snacks, and fast food choices that align with nutritional goals, which are crucial for individuals who don’t have the time to cook every meal but still want to eat healthily.

Highlights

Meal prep is the number one nutrition tip, with options like having meals delivered or bulk preparing meals on your own.

Prepping meals in bulk, such as cooking chicken, rice, and vegetables at once, can save significant time during the week.

Having healthy snacks available, like protein bars, fruits, and pre-cut veggies, can fill gaps in your diet when you're busy.

Choosing the right types of snacks is important to avoid overeating on high-calorie options, especially during stressful times.

It's possible to eat out and make healthy choices by opting for options like burrito bowls, salads, or subs instead of fast food.

Fast food restaurants, like Wendy's, have healthier options available if you know what to look for.

The Fast Food Survival Guide is a helpful tool for making better choices while eating out, offering tips on ordering and avoiding unnecessary calories.

Tracking calories daily using apps like MyFitnessPal is an effective way to stay accountable, even for busy individuals.

Meal tracking apps allow you to scan barcodes and reuse frequently consumed foods, making the process efficient.

Spending just 1-2 minutes per day tracking food intake can significantly improve your ability to meet fitness goals.

Building habits around calorie tracking, like understanding how the app works, helps create long-term success.

Accountability, such as working with a coach or using guides, can greatly improve success in managing nutrition while balancing a busy life.

Having a coach to set personalized macro and calorie goals ensures you're on the right track without constant second-guessing.

Working with a coach also provides resources like recipe guides, fat loss guides, and recommended food lists to simplify meal planning.

The combination of meal prep, snack planning, calorie tracking, and accountability offers a comprehensive approach for busy individuals to stay on top of their nutrition goals.

Transcripts

four simple nutrition tips for busy

individuals let's jump right into it so

number one and most important tip is

going to be meal prep now you can

approach it in a couple different ways

I've personally really been enjoying

having meals just directly dropped off

at my house every Sunday and this just

allows me to stay on track I know the

exact macronutrient intake don't have to

prepare anything and this company

specifically is around $12 per meal um

there are a lot of different companies

out there you may have to try a few

different ones out but this is going to

be the absolute game changer if you have

kids if you're just super busy with work

if you just don't want to spend a ton of

time in the kitchen I really really do

recommend this uh especially if you find

the right company now with that you

definitely can use these types of

companies as inspiration to prepare your

own meals and I would recommend to save

you time doing it all in bulk so a lot

of our clients will actually spend about

1 to 3 hours on the Sunday spending time

creating their own meals preparing it

putting it in your own containers and

especially if you do it all at once and

you do it efficiently it can end up

saving you a lot of time versus always

having to do it in each specific meal

and with that I'd recommend just doing

your chicken and bulk doing your rice in

bulk your carbohydrates your veggies in

bulk and that way you'll just be able to

grab and go exactly like these meals but

I can promise you it'll save you a lot

of time and help you still stay on track

now tip number two is making sure to

have healthy snacks available this is

something that can definitely fill the

whole within your diet so you're

obviously going to have a lot of

preparation you're going to do the meal

prepping now I find that having these

different options such as protein snacks

this is incredible to help you boost

your protein stay satiated fruits are an

absolutely fantastic option even pre-cut

veggies of any sort can 100% help fill

you up provide so many different

micronutrients and it's just an absolute

Game Changer especially if you're always

on the go you're busy you don't have as

much time to prepare this can help in so

many different ways so for myself I did

not have a kitchen for over 5 weeks I

had to run around a lot and I just

didn't have any way to prepare and this

was a GameChanger for me as you can see

on the screen so many different protein

options I was so stocked up and this

really really helped me out during those

stressful situations those times where I

wasn't able to prepare as best as

possible although I did have meal preps

and it did help a ton during this time

these snacks were an absolute

GameChanger for me and one thing to note

obviously you do have to be careful with

snacking especially bringing those

things into your house that aren't

exactly going to be as beneficial uh if

you binge on something when you're tired

when you're stressed and you have it in

your cupboards it's just not going to

work because you're going to end up

going way over your calories you're

going to end up just essentially

bingeing um especially during tougher

times so you have to make sure that when

using these snacks there's snacks that

are actually going to be beneficial

you're not going to go completely

overboard on it and it's just obviously

high in micronutrients as well next up

this is a bit of a tough one for people

to understand but you can absolutely eat

out and choose the right options and

this can actually be beneficial to you

on your fitness journey especially if

you're on the go and you're busy you

just have to look for the right places

and for me personally I usually look for

burrito bowl spot or a burrito can also

be fantastic um sub spots can be very

beneficial as well as different salad

places and they are sometimes hard to

find especially because right now it

seems like on every corner there's a

McDonald's there's a KFC there's a

Wendy's there's different things and

even at Wendy's you actually can choose

something solid there but what I wanted

to do is just give you an option to grab

my fast food Survival Guide this is

going to help you make a ton of

different great decisions when you're on

the go when you're in a pinch it gives

you different tips on what to look out

for even when it comes to restaurants

like how to look at a menu and different

resources because so many people have

the right intention when they go to

these spots but they end up just

overloading on sauces or their protein

super low so just grab that it's going

to be first linked down below I know for

a fact it can help you out and tip

number three is just look for the right

spot because these can be fantastically

utilized on your journey now with all

these tips I highly recommend keeping

track of your calories now some people

may be thinking hey this is a video for

busy individuals but I can promise you

that it does take 1 to 2 minutes per day

now especially with all the amazing

features out there so I currently use my

fitness pal I'm not sponsored but you

can scan the barcodes and once you have

a lot of different things in the system

you can just consistently use it over

and over again and although eating

healthier making better decisions is

fantastic a lot of people don't see the

changes that they're striving for

because they're not aware of the actual

data and once again we are on our phone

so much A lot of people screen time

would be three to six hours a day and

say hey I don't have time to log my food

when in reality you're just not making

it a priority so I would recommend build

up that habit take some time to

understand how my fitness P works or

whatever app it is that you choose and I

can promise you it'll make such a big

difference and help you just stay

accountable and stay within the calorie

goals that you're striving for give it a

shot and you won't regret it especially

if you give it a shot for long enough

and you do it for a certain amount of

time uh as well I really do hope all

these tips were helpful to you get out

there start to implement them even if

it's just one at a time I can promise

you it will change the game for you I

know every single person is busy in

their own different ways and the truth

is I do find that a bonus tip here is

having accountability can make such a

big difference especially because

everyone is so unique with their time

capacity their goals their restrictions

you know the types of foods that they

you know enjoy or don't enjoy and having

a coach and someone to set those

parameters those numbers for you give

you suggestions even all of our clients

we actually have recipe guides we have

obviously that fast food Survival Guide

we have suggested food list we have a

fat loss guide not only that but we

actually assign you the numbers that's

going to work best for your situation

your lifestyle and I can promise you

that having someone by your side as

you're busy as you're trying to navigate

life and just that you're on the go

it'll make such a big difference so you

don't have to think about things you

don't have to worry about it you don't

have to question am I doing this right

you know are my macros right um and

you'll just know exactly the path that

you're on so so second link down below

fill that form out it's going to take

you a few minutes there's no strings

attached we'll reach out make sure that

we'll you know share some more info if

you're the right fit and until the next

video U thank you so much for watching

make sure to smash that like button uh

if you enjoyed it and we'll see you in

the next one peace out

[Music]