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We work long hours, perhaps we care for children and elderly parents, we do the chores, and we socialise, or try to.
We fill our lives with so much activity that it is all we can do to collapse at the end of the day, glued to the sofa watching Netflix. If that sounds like your life, then perhaps you are suffering from time poverty?
Time poverty has become a buzzword on social media in recent years. It refers to a life where we have a job, a relatively healthy bank account and an outwardly great life, but we spend all our time and energy on work, obligations and the demands of other people.
Being time-poor means you are left with little time for rest, personal growth and enjoying life to the fullest. As a society, we sold our time for the idea of a life that we don’t get to experience because we end up tired and burned out at the end of the week.
Studies on free time and wellbeing have shown that while financial poverty does impact wellbeing, a lack of time poverty also has an impact. Although the researchers did note that too much and too little free time can lead to lower levels of wellbeing.
The downside of being so busy is that many of us neglect our nutritional needs. When we are tired and time-poor, it is so easy to fall into the trap of ordering takeaways and grabbing unhealthy snacks in place of healthier and home-cooked options.
Research conducted in Australia examined both time and money scarcity and how it impacts healthy eating. It showed that the less time we have, the more likely we are to eat unhealthy foods and the less likely we are to reach for fruit, vegetables and lean proteins.
Combined with a lack of exercise caused by a shortage of time and energy, it can have profound impacts on body weight, mental health and overall physical health.
The poor nutritional choices we make when tired and feeling lazy can exacerbate the cycle. Foods we consume that are high in sugars, saturated fats and salts can work against our energy levels, leaving us feeling more sluggish and bloated.
In particular, blood sugar spikes and then crashes after eating, along with empty calories of low-fibre, low-nutrient food, can leave us craving more. So it becomes a dangerous cycle.
When you are time poor and short on energy, it makes it harder to stick with a healthy diet or a weight loss programme. The good news is that there are ways to break the cycle and bolster your energy levels in the process.
Choosing options that balance macronutrients and contain a combination of complex carbohydrates, proteins, and healthy fats can help beat the fatigue many feel after a hard day at work.
Nutritionally complete foods that help to achieve a recommended daily allowance of essential vitamins and minerals can also improve energy levels.
Claw back time with a nutritionally complete meal replacement shake. Low-calorie shakes in tasty flavours can be a great alternative to a hastily grabbed lunch at Greggs.
Each shake contains essential vitamins and minerals, as well as being a high-quality protein source. Perfect for a healthy lunch on the go.
Healthy home-cooked meals that are ready to go when you are can be simply a case of planning ahead. Make extra so there are leftovers for the freezer whenever you make a meal.
Or set aside an hour or two a week to batch cook and box up nutritious meals, to stop you reaching for the Just Eat app. The Good Food website, BBC Food and the Batch Lady all have easy recipes to work with.
Don’t forget to check the nutritional content before you begin so it aligns with your current plan. And remember to err on the side of caution for portion sizes.
An even easier solution than batch cooking, weight loss meal replacements can provide a delicious way to beat hunger with little preparation.
Suitable for evening meals as well as lunchtime, simply serve them up with fresh vegetables or salad. They can help you adhere to your weight loss plan and achieve your goals without compromising on the pleasures of good food.
Fresh fruit and high-protein snacks can help maintain energy levels if you don’t have time for a sit-down meal without resorting to high-fat, high-sugar options.
Keep meal replacement bars that provide balanced macros, vitamins and minerals on hand for when you don’t have time to make lunch during the day.
