9 tips for losing weight when you don't have time

 9 tips for losing weight when you don't have time


Lose weight when you don't have time

         Daily life is sometimes stressful and chaotic.

How do you lose weight when you work full time, have a partner and children, and are overwhelmed with tasks?


         Often, good habits, such as cooking or exercising, go by the wayside.


     Fortunately, your busy schedule doesn't have to stand in your attempts to lose weight.

Want to know how to lose weight when you don't have time? In this case, read on..


Tip # 1: Prepare your meals the day before


Prepare your meals the day before

          When you have a busy schedule, you don't always have time to prepare a good breakfast in the morning. Nine times out of ten, we find ourselves eating junk food at work.   


A better solution: prepare your meals the day before.


The first step will be to plan meals for the working days and make a weekly shopping list. Do your shopping for the whole week. It will save you time and money.


          When we cook our meals, we decide on the ingredients that compose them, and we are sure to eat well throughout the day.


Not only will you preparing your meals to save you precious time during the rest of the week, but you will also always have something to eat if you feel hungry. You will no longer depend on what you serve in the canteen or the vending machine.


Tip # 2: Do short and intense workouts


Do short and intense workouts

      To burn fat, you don't have to spend hours at the gym. There is much more efficient! Several studies have shown that a 20-minute HIIT workout can burn more calories than 45 minutes of treadmill running ( source ).


This type of training increases heart rate and keeps it elevated, which burns more calories and fat in less time.


The high intensity of these workouts means that the body needs more oxygen to return to its normal state after the workout is over. This is called the "post-combustion" effect. This is accompanied by an increase in caloric expenditure and fat burning. In short, you burn more calories at rest after a HIIT session than after a regular workout.

Ideal when you want to lose weight but don't have time!


Tip # 3: Exercise in the Morning


Exercise in the Morning

      Late meetings, dinners with clients, drinks with colleagues. Many things can prevent you from playing sports at night.


And it's frustrating because you have good intentions.


So what's the solution to burning calories? Exercise in the morning!


Do you have any idea what you could accomplish if you woke up an hour earlier each day? Think about what you could do.


I grant you; you have to get used to it.


Especially when it's not early in the morning, the first mornings will not be easy. But if you force yourself to hold on for a few weeks, you'll find that it gets easier and easier. You will even end up enjoying it!


Another advantage: we burn more fat in the morning, especially when we skip breakfast from time to time ( source ).


When we train in the morning, we are ready to face the day, and we approach each day with the satisfaction of having accomplished something. We are more awake and in better shape!


Tip # 4: Write Down What You Eat


 

Write Down What You Eat
  

  In the old days (especially when I was a student), I half-heartedly kept a journal where I wrote down everything I ate and drank. It was very tedious and time consuming to count all those calories.

When someone told me about a free online journal to track calories, activity, and progress, I knew this system would be much easier.


To lose weight, counting calories is not enough. It is also necessary to take care of the balance between the macronutrients. Keeping a food diary allows you to become aware of all the junk that you eat without realizing it. You can learn to recognize and change your bad eating habits.


Tip # 5: Don't eat at your desk


Don't eat at your desk

      When you want to lose weight, but you don't have the time, you sometimes try to grab a few minutes. By eating at his desk, for example. Stop there!


Make an effort to take the time to eat so that you can enjoy your meals. You will be more aware of how much you eat and chew your food better. Most people are so busy at work that they eat a lot more than they realize.


Step away from your desk at lunchtime and prefer the kitchen or an empty meeting room where you can relax and learn to eat intuitively. Eating intuitively is all about taking the time to savor your food and gaining control over your feelings about eating (especially helpful for people with eating disorders).


Tip # 6: Don't Sit When You Can Stand Up


Don't Sit When You Can Stand Up

     Most people sit all day at work. A sedentary lifestyle is extremely worst for your health. Can you work while standing? In this case, could you do it?

A meta-analysis (an analysis of the results of previous studies) from 2018 showed that standing instead of sitting six hours a day can prevent weight gain and promote weight loss ( source ). More than 46 studies were analyzed. People who stay upright have been found to burn more calories because they move more often.


Tip # 7: Spend less time on social media


Spend less time on social media

     Do you have any idea how much time you spend on your cell phone each day?

Be critical of yourself and consider what is taking up your time.


How often have I heard people complain that they don't have time to exercise or take care of their physical condition. Yet I see them constantly on their smartphone.


The scariest part of smartphone addiction is that it can affect our physical and mental health, social relationships, and productivity.


Are you constantly stuck on your phone? In that case, it's time to limit Facebook, Instagram, or YouTube. Focus on what matters.


Tip # 8: Work out with other people


Work out with other people

    It's one thing to drag yourself to the gym, but going alone is often even more difficult.


It is not always easy to motivate yourself when you have a busy schedule. Fortunately, there are solutions. Why not ask your coworkers if they want to run or go to the gym with you during lunch break or after work? Perhaps your workplace has a gym where you can work out together.

Having a workout buddy can give you the boost you need to stay motivated.


    Please turn your phone off or put it on airplane mode for a few hours a day, so that no one can disturb you. Only use it when you have done something good for you or productive.


Tip # 9: Take food on the go


      Nowadays, most companies offer a canteen for their employees. But often, what is served there is not very healthy. When you want to lose weight, it is very difficult to be faced with the temptation of junk food daily. Especially when you haven't brought something to eat. After a while, you give in to the gurgling sounds of your stomach.


       This also applies by car or public transport. So take enough to eat when traveling. Think of fresh fruit, rice cakes, hard-boiled eggs, celery sticks, etc. Or better yet: prepare your meals in advance.

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