The Healthy Diary Angela Borges

One of the biggest challenges women face when trying to lose weight is feeling like they don’t have enough time. Life is already so busy with work, family and everything else in between - who has the time or energy to spend hours in the kitchen preparing nutritious meals?  
Without a plan, being time-poor can easily lead to making quick food decisions that don’t provide you with the nutrition you need. This not only costs more money but also perpetuates the cycle of weight gain. This is why being organised is key. On my weight loss journey, meal prepping was the game changer that helped me save time, eliminate last-minute food decisions and set myself up for success to maintain my weight loss effortlessly. 
When I first started meal prepping, I used to spend up to 4 hours in the kitchen on Sundays getting ready for the week ahead. But when I started my business, I simply didn’t have the time. This is when I changed my approach to meal prepping and established my three-phase meal prep process. 

Instead of spending hours in the kitchen, this process means you’ll be organised for the week in only 30 minutes. 

Meal planning
The first phase is the preparation phase, where you focus on planning your meals for the week. Keep things simple by deciding on 1 breakfast option, 2 lunches and up to 3 dinners for the week, depending on your family’s needs. Then create your shopping list. I recommend doing this toward the end of the week.

Grocery Shopping 
Now that you have your well-crafted shopping list, aim to breeze through your shopping trip in under 40 minutes. I recommend shopping for groceries after a main meal to avoid unnecessary purchases. 

30 Minute Meal Prepping
The final phase involves putting together your meals for the week. Focus on preparing two meals at a time, such as breakfast and lunch, using ingredients that require minimal cooking. Efficiency and nutrition are key in this phase.

The No Prep Meal Prep Method
If you want to make your meal prep even more fast and simple, there are some smart shortcuts you can take to prepare nutritious meals in just 15 minutes. For vegetables, try using salad mixes or frozen vegetables, for carbs, pre-cooked rice and pasta are great options, as well as wraps, bread and chickpeas. 

There are also plenty of easy protein sources such as rotisserie chicken, cans of tuna and pre-marinated meats. Using these ingredients will make meal prep super fast while still providing you with nutritious meals. 

Keep your snacks simple
If you don’t want to spend hours preparing healthy snacks, opt for protein-rich snacks on the go like protein bars, cheese or tuna packs to keep yourself fueled throughout the day. Don’t overcomplicate things by trying to prepare snacks too much. Just keep it simple and make sure you have healthy options available.

Meal prepping isn't just about saving time – it's about transforming your relationship with food and simplifying your nutrition. Planning ahead also eliminates decision fatigue, knowing you’ve already got a nutritious and delicious meal ready to go.


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We all know someone, whether they’re a friend, a colleague or a family member, who seems to just stay thin without any effort. No matter what they eat or what they do, they maintain their weight naturally. Let’s be honest, it’s frustrating to watch while you’re going on diet after diet and unable to maintain your weight loss. 
I used to be that person who tried everything and couldn’t keep the weight off, but now, after developing healthy skills and habits, I maintain my weight effortlessly, without tracking calories, diet restrictions or exercising like crazy. 

Research shows that there are specific habits that naturally thin people have. One of the most important things that will help you learn and develop these habits for yourself is your mindset. To be a naturally lean person, you need to think and speak like a naturally lean person. 

Say No to Diets
Naturally thin people don’t follow strict diet protocols. Instead, they focus on consuming real, nutrient-dense foods without severe restrictions. They tend not to cut out food groups or practise extreme dieting practices but focus more on fostering a healthy relationship with food. They enjoy their food!

Listen to Your Body
One of the most powerful skills you can learn on your weight loss journey is to listen to your body’s hunger cues. This means eating when you’re hungry and stopping when you feel full. This is something that a lot of women struggle with but, from experience, I can tell you that this is a skill you can learn. Paying attention to what your body is saying is essential for sustainable weight management.

Prioritise Whole Nutritious Foods
Research tells us that naturally lean people mostly cook at home and centre their meals around a source of protein. Doing this means that you know exactly what is going into your meals and your food intake is more nutrient-dense. It’s also important to strike a balance between nutritious choices and occasional indulgences to feed your soul, which is something naturally lean people do.

Planning, Planning, Planning
Successful people plan. So to be successful at maintaining your weight loss, it’s important to plan your meals and incorporate meal prepping into your routine. Planning ahead reduces decision fatigue, saves you time and sets the tone for a week of healthy eating.

Consistent Meal Choices
Eating the same meals consistently helps you reduce decision fatigue and prevent unnecessary overwhelm. By sticking to a few favourite meals, naturally lean people simplify their food choices and focus on nourishment.

Start with a Balanced Breakfast
Skipping breakfast can lead to overeating later in the day. Naturally thin people understand the importance of a balanced breakfast rich in protein to kickstart their metabolism and maintain energy levels.

Stay Active Throughout the Day
In addition to planned physical activity, naturally thin individuals engage in fidgeting and incidental movements, boosting calorie expenditure. Think about how you can stay mindful of daily movement to contribute to your overall well-being.

Incorporating these 7 habits into your lifestyle can pave the way for a healthier, more sustainable weight management journey. By adopting the practices of naturally thin people, you can nurture a positive relationship with food, prioritise nourishment, and enjoy effortless weight maintenance.

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I talk to a lot of busy working women who want to lose weight but feel like they don’t have enough time to get the results they want. I get it. The idea of having to spend hours in the kitchen and at the gym can seem overwhelming, especially when your schedule is already hectic, but I’m here to tell you that weight loss doesn’t have to be hard or time consuming. You just need the right strategies! 
Mindset Shift:
The first place to start is mindset. It’s really important to be honest with yourself about whether weight loss is a priority in your life right now. If it’s not, that’s okay. But if have a goal to become more healthy, something that can really help is to reframe your thoughts about not having enough time. Instead of focusing on the time that you don’t have, reframe your thoughts to remind yourself that your health is a priority, even though you have a busy schedule. 

Common Weight Loss Mistakes:
Many women make the mistake of trying to overhaul their entire lifestyle all at once. This can lead to burnout, frustration, and completely giving up on their goals. Instead of being all or nothing, focus on simplicity and remember that less is more when it comes to making sustainable changes to your routine.

5 Strategies to lose weight on a busy schedule:

1. Grab the Low-Hanging Fruit:
Start by identifying small, easy habits that you can incorporate into your daily routine. This could include increasing your water intake, adding more protein to your meals, or finding ways to sneak in extra movement throughout the day.

2. Plan, Plan, Plan:
Planning is key to success when you're short on time. By mapping out your daily movement, meals, and other health-related activities, you can set yourself up for consistency and avoid last-minute decision-making.

3. Meal Prepping:
Meal prepping can be a game-changer for busy women. I spend just 15-30 minutes on a Sunday preparing meals for the week ahead, which is a life saver on those busy week days and it makes sure I have healthy options readily available. Meal prepping is an absolute game changer!

4. Get It Done First Thing in the Morning:
Prioritise your health by tackling your goals first thing in the morning. Research shows that completing tasks early in the day increases the likelihood of follow-through, especially when your energy and willpower are at their peak.

5. Have a Backup Plan:
Life doesn't always go as planned, and that's okay. By having a backup plan for those days when things get hectic, you can still stay on track towards your weight loss goals without feeling defeated. Something is better than nothing and consistency is the key.

Remember, perfection is not necessary when it comes to weight loss. Focus on progress over perfection and embrace the journey towards a healthier lifestyle. Start incorporating these five strategies into your day and see what difference it makes in your weight loss journey, even with your busy schedule.

LINKS:

Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women 
Instagram: @the_healthy_diary_
Tik Tok:   @thehealthydiary 
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I have what I would call a very healthy relationship with food, but I didn’t always. In fact, I struggled with my weight from a very young age and tried every diet under the sun in an attempt to lose weight and feel good in my body. If it’s a diet that exists, I’ve probably tried it! 
Yes, some of these diets helped me lose weight, but I wasn’t healthy or happy and it wasn’t sustainable. I only started experiencing the weight loss results and happiness I wanted when my relationship with food changed. Today I’m sharing my story in the hopes of encouraging you that this is possible for you as well. If I can do it, you can too.
Through my own transformation and the success stories of my clients, I've come to realise that effortless weight loss maintenance is achievable with the right approach. I've witnessed firsthand the power of mindset, balanced nutrition, and enjoying life without obsessing over food or exercise. I hope this episode inspires you to rethink your own relationship with food and dieting and start your journey toward a healthier, happier life.

LINKS:
Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women 
Instagram: @the_healthy_diary_
Tik Tok:   @thehealthydiary 
Website: https://www.thehealthydiary.co/

I talk to so many women each week who may have lost a significant amount of weight in the past, but they struggle to keep it off. Most diets out there will help you lose weight initially, but studies show that between 91 to 95 per cent of people put the weight back on. And the reason is that most diets aren’t catered to you as an individual and they aren’t sustainable. 
Weight loss maintenance is a super important aspect that most people don’t think about when they’re starting a diet. If you’ve experienced a similar struggle, and you’re looking for a way to lose weight and keep it off effortlessly, this episode is for you. I’m sharing the 3 pillars I use in my work as a nutritionist to help women lose weight and maintain their weight loss while also enjoying their lives and the food that they love.

LINKS:
Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women 
Instagram: @the_healthy_diary_
Tik Tok:   @thehealthydiary 
Website: https://www.thehealthydiary.co/

Welcome to the Healthy Diary Podcast! My name is Angela Borges, a weight loss nutritionist on a mission to help you cut through the noise and find the answers you need to feel healthy, confident and happy in your skin. 
If you’ve tried every diet under the sun, only to leave you feeling hungry, miserable and convinced you’ll never lose weight, I’m here to tell you there is a solution. It's not about willpower or discipline; it's about finding the approach that works for you as a unique individual. 

As a weight loss nutritionist, I specialise in helping busy, ambitious women who have worked hard to build a successful career or business, but when it comes to weight loss, they just feel stuck. 

I know firsthand the challenges of trying to navigate the overwhelming sea of information on weight loss. For 18 years, I battled with my weight, cycling through endless diets that left me feeling more frustrated, unhealthy and unhappy with each attempt. But here's the thing - weight loss is quite simple when you stop relying on crash diets. Through my own experiences and expertise as a weight loss nutritionist, I've crafted resources, strategies, and a supportive community tailored for busy, ambitious women just like you.

The Healthy Diary Podcast is designed for women who excel in their careers, relationships, and personal lives but find themselves at a loss when it comes to their health and well-being. If you're tired of quick fixes and ready for a sustainable approach to feeling confident, lean, and energised, you're in the right place.

In this podcast, I’ll be sharing evidence-based information and practical tips that cut through the BS of fad diets and misconceptions around weight loss. My goal is to empower you to make lasting changes that align with your lifestyle and goals, without restrictions, tracking or compromising your tight schedule.

So, if you want to look and feel great in your body but just haven't been able to make that happen, hit that subscribe button and let’s get this party started!

LINKS:
Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women 
Instagram: @the_healthy_diary_
Tik Tok:   @thehealthydiary 
Website: https://www.thehealthydiary.co/