Busy days diet survival

As I started my work at LA Fitness West India Quay, my days become extremely busy. 

I was having my old good rotuine once in Norway, but these days are no longer here! 
In London everything is busier and more intense.

I quckly found that with no proper preparation adn dedication, I could become easly lost in that London's rush, eating crap and miss trainings.

Here are 6 easy to follow tips which are helping me to stay on track, maybe you can incorporate them to your life as well :)

1) plan your food and trainings ahead

use 5 minutes from your day to plan ahead and spare another 60 minutes during the day for either running in order to find some food store/restaurant or collecting your training clothes in a rush

2) scheldue your training as a first thing on your today to-do list

if you don't do your training first thing in the morning, belive me, you will din't thousands of excsuses to pospone it during the busy day, you won't have energy to do it at the end of your day either
to lazy to woke up in the morning? believe me, good sweat in the morning, will work better tan 2 cups of coffee

3) have a healthy snack with you

I like to have mini barbel light cheese with me and some sugar snap peas, portion of whey protein works good too, as well as an apple. 

I try to be careful with protein bars, because they are still a treat, not a meal (they are processed and high in carbs, so they are just healthier version of normal chocolate bars).

4) take only these food which are prepared for that day only

If you already bought yourself a pack of nuts - good for you! 
But don't take all pack with you, because you will eat all of eat and you will never notice when! so devide everything into portions and just don't let yourself get into a quantity trap (you can eat 'good' foods and gain weight as well!)






5) don't follow the other peoples diet/eating routines

even if people in your office eats lots of fast food, or your company delivers it to you for free, it doesn't mean that you have to use each opportunity for eating free food only because it is for free!

different people have different goals, do not compare yourself with the others - you don't know what they eat before and after work. 
If a huge guy will eat 2 slices of pizza and stay lean does not mean that you will stay after eating one. 
Have your lunchboxes with you and eventuality take your free food home with you or customize the content of it that it would suits your macros (take croutons out from salad, have a dressing on a side and so on)







6) eat when scheduled and determine hunger from cravings

 
take a minute to see the rule of your eating at work - do you eat when stressed? or differently, you don't eat anything during the day and splurge in the evening? 

If you answer is 'yes' for one of this question, it means that you have to work on your habits.

 If you are an emotional eater, try to find something which you could do intead of eating when stressed. Maybe drink a tea or have a 5 minutes out from office just to breath a fresh air? If you still in a need of eating sth, give yourself 20 minutes. If it lasts after 20 minutes, maybe you are just hungry. So eat. But ask yourself a question "would you eat 0,5kg of broccoli right now?" If yes, that means that you are hungry, if no, it is most probably craving. 


If you eat nothing during the day and almost can't go our from kitchen in the evenings, that means that you don't eat enough during the day.

 Although not always eating many small meals if good for everyone (research shows that for good fat burn it is more about macros, not frequency), but think about sipping some meal replacement/whey protein shake during the day to keep your hunger over control later in the evening.

Is one of problems mentioned above describes you as well? What is your problem then?