For anyone working from 9-5 daily, or managing their own businesses all week, going to the gym is almost impossible. And because of work-related stress, we tend to eat a lot of junk food to lift our moods, resulting in unexpected weight gain and compromised health. Despite our longing for a fit physique, we just couldn’t help but fall back into an unhealthy diet, because we simply don’t have time for a lifestyle change.
Be real and honest to yourself. A packed schedule isn’t a hindrance to managing our weight and improving our diet. There are various tried-and-tested weight loss strategies for the busiest of employees. If you’re willing to be guided professionally, you can check out programs on weight loss in Payson — there are clinics there, among other areas in Utah.
That said, here are some effective weight loss techniques for the busy person:
1. Go Grocery Shopping and Cook Your Own Meals
Buying your own meal ingredients is much cheaper than dining out daily, and it is also healthier. Stock up on fruits, salads, yogurt, and other healthy, perishable food. Avoid anything processed. To have ready-to-eat food every day, batch cook once or twice weekly. There are tons of easy and healthy meal recipes all over the web. Pre-plan your meals for at least three days to avoid cramming. Simply store the cooked meals in the fridge to get them ready to go during the workweek.
2. Eat Smaller Portions
Cooking or not cooking, one of the fastest way to lose some pounds is to eat less, which doesn’t mean starving yourself, by the way. Skip desserts or sugary drinks. People trying to lose weight are advised to not go over 1,200-1,500 calories a day, so you may want to measure your daily intake through weight loss apps. Also, remember that eating less doesn’t mean skipping meals. An empty stomach for long periods of time can result in a slowed down metabolism, and a temptation to binge-eat, so keep a regular eating schedule.
3. Set A Strategic Workout Schedule
Although this may seem impossible for extremely busy folks, there’s actually a way to squeeze in exercise around a hectic schedule. Think of them like client or executive meetings; make them a priority. Once a week will do, as long as you put it ahead of everything to get it done immediately. Work your schedule around your workout. Eventually, you’ll adjust to this schedule, and find that your other duties can still be accomplished nonetheless.
4. Move More
If you’re really unable to dedicate some time to work out, then squeezing in some additional movements — even when in your office — will do the trick. A bit of walking and stretching every so often at work can already burn calories. Or walk 30-60 minutes daily while on your way to work or going home. Sparing ten minutes every morning, afternoon, and night to walk is also effective, especially if you make it a daily routine.
5. Know What Food to Consume and Avoid
If you’re about to start grocery shopping, but only have a vague idea of the right food to eat, then look no further; here is a list of recommended types of food to consume, and those that you should steer clear of:
- To consume:
- Red and white meat (rich in protein)
- Fish and seafood (e.g. salmon, shrimp, etc.)
- Low-carb veggies (broccoli, spinach, cauliflower, lettuce, cucumber, tomatoes, brussel sprouts)
- Healthy fat sources (olive oil, coconut oil, avocado oil, butter)
- To avoid:
- High levels of sugar
- High levels of carbs (starches)
With these five easy techniques, you can already achieve your dream body, and live a much healthier lifestyle. With discipline and determination, maybe you can even take it up a notch and try more rigorous techniques. Consulting professionals in the field is also helpful, and will ensure that you’re losing weight healthily.