In today’s world, everybody is trying to diet, and who can blame them? Roughly 75% of the United States’ population is overweight. This is a frightening statistic, considering the amount of disease and illness brought upon an individual who qualifies as obese. Obesity is linked to many life-threatening illnesses, including heart disease, type 2 diabetes, cancer, liver disease, and respiratory complications. That’s why we must do what we can to live a healthy life.
However, eating and staying healthy can be difficult when you have major time commitments at work or with your family. That’s why we came up with a list of five ways that you can diet while operating under a busy schedule.
1. Drink More Water
The first way we can diet on a busy schedule is a simple one: drinking more water. Studies have shown that drinking a glass of water before your meal can help you feel more full and in turn, reduce the amount of food you’re eating on a regular basis. On top of that, drinking water throughout the day helps you maximize your physical and mental performance, as well as boost your metabolism, which aids in your weight loss goals.
While on the topic of drinking more water, you should make sure to eliminate any sugary drinks from your routine, such as soda, energy drinks, or fancy lattes from your local barista. These drinks provide little to no benefit to your well-being and can lead to serious health conditions down the road. Instead of drinking these sugary drinks, try drinking beverages such as seltzer or unsweetened tea. These drinks have zero calories and will help you lose weight!
If you absolutely need to have some sort of sugar, just add a packet or spoonful into your unsweetened tea. You’ll get your fix and will avoid ingesting the unnecessary amounts of sugar and high-fructose corn syrup that are found in most packaged beverages.
2. Develop a Routine
Another way to keep losing weight in your busy life is by developing a solid workout routine. Regular exercise is much needed in order to keep your body in top shape, and the best way to keep yourself on track is by writing down a specific routine on a weekly calendar so you know exactly what you’re doing on which day and at what time.
If possible, exercise first thing in the morning –– maybe while drinking your first cup of coffee. That way, none of the problems that arise at work or during the day can get in the way. If that isn’t possible, try and find another time of the day that is free of any commitments. For some people, that can be lunchtime. For others, it can be after work. This is where the written-down routine will come in handy and keep you on track. After all, your time is precious and you need to focus this small window of time on bettering your body.
3. Prep Your Meals
Prepping your meals for the week is a great way to lose weight while on a time crunch. Besides saving you time and energy, prepping your meals is a sure way to stay on track with your nutritional goals. We’ve all caved in to fast food for lunch at some point in our lives. We don’t know what to eat during lunch and we end up picking the quickest option, only to feel lousy about it afterwards.
Instead of facing that dilema, take some time on Sunday night to prepare your lunches and dinners for the week. Ground turkey stir-frys, grilled chicken salads, and hearty soups are healthy and tasty meal options for your week. Just make sure to put these meals in portion-controlled containers so that you don’t overeat!
4. Try Performance Supplements
Pairing your workout with performance supplements can also help you with that extra boost in your weight loss goals. There are several types of supplements that can assist you in your workout, from pre-workouts that give you an extra ‘umph’ of energy to post-workout proteins that maximize the results of each workout. Decide what your goals are (i.e., weight loss, gaining muscle, stamina) and find a performance supplement that works in tandem with that goal.
5. Don’t Skip Meals
While the goal is to eat less, you shouldn’t be eliminating any meals from your day. As somebody who is trying to lose weight while running around all day, it’s extremely important that you fuel your body. Going four to five hours without eating can slow down your metabolism, as well as affect your hormone and insulin levels.
There is no need to cut meals out of your routine. The key is to eat nutrient-rich foods during these times and use it to fuel the rest of your day.
6. Limit Alcohol Consumption
If you’re somebody who goes out after work with coworkers, try drinking less alcoholic beverages. It’s another great way to keep weight off while maintaining a busy schedule.
Most beers are roughly 150 calories per 12 oz (though today’s craft beers can be much more!) and 1oz shots of rum or vodka can be over 60 calories. These calories can add up and ruin any weight loss you might have achieved throughout the day. If you’re somebody who likes a drink after work or during dinner, that’s fine! Just try to limit it to one.
Hopefully, some of the tips we provided can help you stay on the right track with your weight loss goals. Make sure to be conscious about your food choices and exercise as much as you can!
Kurt Darrel is a personal trainer and freelance lifestyle writer from Los Angeles, California. With over 10 years of experience, he has trained many clients and has helped them to reach their personal fitness goals. During his free time, he enjoys kayaking, hiking, and reading.