Weight loss isn’t easy, especially if you’re too busy to focus on weight loss. With that being said, it’s important to take at least half an hour out each day to exercise. Not just for weight loss, but for overall health and fitness. In fact, research shows that exercise is known to reduce stress and tension, hence improving mental health. Eating right is also just as important. Read on for How to Lose Weight Even with a Busy Schedule: 10 Tips & Tricks that Actually Work!
1. Move as much as you can
Take the stairs instead of the elevator. Park your car a few blocks away and walk to your location. Don’t email your co-worker, walk over to their station instead. During your lunch break, try to walk at least 1000 steps – every step counts. Take your dog for a walk. Go to a park near you and jog a little. These are small and easy ways to sneak in a little exercise into your busy schedule.
2. Plan your meals in advance
Do you order take out on a daily basis? That needs to stop. Instead, start meal prepping. You can prepare a meal a whole week in advance – it’s just a few hours of chopping and cooking. The more you say no to outside food and yes to home food, the higher your chances of losing weight.
3. Eat healthy snacks
Keep some dry fruits in your bag to snack on. Instead of picking up a chocolate bar, pick up a protein bar. When you’re craving dessert, have an apple instead. You should pack a hard-boiled egg or something like roasted kale chips to munch on while you’re at work or busy running errands. It’s small changes like this that can lead to you losing weight without making it seem too much of an effort.
4. Download a calorie-tracking app
The best way to lose weight without exercising is by tracking your calories. And the easiest way to do that is by downloading a suitable app. As long as you’re eating the required calories – the right calories from the right kind of healthy food – you’ll start to lose weight.
5. Drink lots of liquids
Sometimes, you’re not hungry, you’re just thirsty. The next time you think you’re hungry, drink some water or have some green tea. You’ll notice that you won’t feel hungry anymore and that means no extra calories. Yay!
6. Join a fitness class near your workplace
If you work in the Southwest part of London, check out this body transformation studio in Clapham. Now, the odds of you making it to your fitness class right after work are much higher than the odds of you going home from work, changing into your fitness gear and then heading for a class. This could be an aerobics class, an MMA class, a pilates class or a nice yoga class.
7. Substitute the unhealthy for the healthy
Sounds obvious maybe, but you’l be surprised what some folks think is still ‘okay’ – but you should value your health more than that! Swap out soda for water or fresh juice. Yes, even diet soda should be removed. Swap a doughnut for a whole-wheat bagel. Shift from coffee with one cube of sugar to coffee with no sugar, or sweetener at the very least. Perhaps change up your evening beer for vodka water – though, you should control your alcohol intake and bring it down to the bare minimum for effective weight loss.
8. Don’t skip meals
Sometimes, it’s easy to lose track of time when you’re working around the clock. But that also means losing track of meal timings. By skipping meals, you’re basically putting your body in craving mode. So when you do get around to eating, you’re going to eat much more than you normally would!
9. Start working out at home
Workout videos are all over the internet, so if you don’t have time to head to a fitness class or a gym, then why not workout at home? There are so many workout apps available with workouts that barely take 15 minutes! Try to opt for HIIT workouts as these engage multiple muscles and help in muscle building, fat burning and increasing endurance.
10. Eat more protein
Often, too many carbs and not enough protein is what can cause weight gain. Make protein a part of every meal. Egg whites, lean meats, cottage cheese, fish, greek yogurt etc are all good sources of protein. Instead of more carbs, eat more green and leafy vegetables to maintain satiety or a sense of fullness.