Daily life can be stressful, busy, and at the very least, distracted, so the first thing that goes by the wayside is following through on our weight loss and health – despite our best intentions. However, it’s not an all-or-nothing case, as taking smart action steps can lead to a powerful weight-loss success.
Implement these 8 weight loss tips for busy people to make your life not just easier, but leaner.
1. Schedule Your Workouts
If you are crazy-busy, workouts can be challenging to fit in. This one solution is powerful and effective: schedule your workouts in your calendar for a time and a day you know you will keep. Honor this just as you would a doctor appointment. Prepare your workout clothes and shoes the night before – this creates a trigger that will help promote the habit of working out.
2. Track Your Food
‘Food Tracking’ results in 50% more weight loss and a much quicker loss, compared to those who do not track. Food tracking helps in providing objective information on food intake, portion sizes, and patterns. It gives you a quick glance into what actions you are taking or are not taking and clearly lets you know what changes need to happen. It is crucial to writing down everything (every nibble too) that crosses your lips as we tend to underestimate the amount, the size, and how often we eat or drink. Check online for free weight loss journal apps that make it easy and convenient to track food if you prefer not to write it down.
3. Become A Morning Exerciser
Why morning? Mornings allow you to get it done and the rest of the day can’t get in your way or interfere in the form of excuses or time. About 90% of people who exercise consistently do so in the morning. Exercising in the morning also jump starts your metabolism prompting your body to burn more fat. If you need that push to exercise more consistently, schedule your exercise for the morning.
4. Pack Your Lunch
Taking your lunch to work – packed with healthful foods – has enormous benefits as you control the food. This means you will not be vulnerable to your environments, such as the nearby drive-thru for a burger or the cafeteria for a slice of pizza – all tempting when you are not prepared. When you control what goes into your mouth, you are empowered and on course to weight loss success. Planning and preparing are the keys.
5. Embrace Shorter Workouts
You don’t need to spend hours in the gym in order to become fit, healthy, and lean – only minutes. High-Intensity Interval Training or HIIT takes just minutes and research shows HIIT promotes optimized cardio/fitness, muscle strength, and boosts your metabolism for 48 hours afterward. If you are sedentary, check with your doctor first. Just begin with 1 interval and work up to 8 intervals over time. You will not only lose weight, but you will become stronger, fitter, and in the best shape ever.
There are many variations of HIIT, here is a basic example using an elliptical machine: Warm up, then go as fast as you can for 30 seconds, reduce speed to a low to moderate pace for 90 seconds. Repeat 8 times. That’s it! Use this workout 3–4 times per week. You can use HIIT with most forms of exercise such as walking, running, or using your own body weight.
6. Stock Up On Frozen Fruits And Veggies
Frozen veggies and fruits are generally more nutrient-dense than those at the grocery store. They are picked at peak ripeness, flash frozen, and that equates to a powerhouse of antioxidants and phytonutrients. Veggies and fruits at the market typically (unless local) lose much nutrient density due to many factors including being picked before ripe, trucked across the country, sitting in the grocery store, and then sitting around in your fridge. Stock up on frozen fruits and veggies to always have them on hand.
7. Package Your Snacks For The Week
You can pre-package your weight loss success with grab-n-go snacks such as grapes, veggies of all kinds, cherry tomatoes, jicama sticks, carrots, or celery sticks and more. Simply chop, dice, and slice veggies and/or fruit and add to small baggies. You will be more apt to choose these snacks over chips if they are waiting and ready for you.
8. Low And Slow = Fast
If you love the ease of slow cookers, you already know what a time saver they are. Let the slow cooker do the cooking while you get other things done and it will slowly simmer into a delectable meal. In the morning before work, simply add the food (meat, poultry, veggies), spices, seasonings, etc… to the slow cooker, turn it on and 6–8 hours later, you will have a delicious healthy dinner.
Pot Roast Beef Recipe
Here is a delicious easy pot roast beef recipe for those short on time:
- Heat 1 tbsp olive oil in a pan over high heat, and brown a 3-pound chuck roast on all sides for about 10 minutes.
- In the meantime, slice one onion, and 1 lb of mushrooms.
- When the meat’s brown, throw it into a slow cooker, and add the onions, mushrooms, 2 tbsp red wine vinegar, 1 tbsp Worcestershire sauce, 2 bay leaves, sea salt, and pepper to taste and a can of dark beer.
- Put it on low and go about your day. Six hours later, you’ll have a delectable easy dinner ready for just 345 calories per serving!