If 18 hours at the office or busy weekends with friends and family seem to take over your calendar, maintaining a healthy diet, let alone maintaining weight loss, is probably the last thing on your mind.
If you want to be healthy but worry you don’t have the time, here are the 5 best ways to lose weight with a busy schedule.
1. Don’t Sit Down When You Get Home
Many of us don’t have time to exercise in the morning before work, or we just prefer to have a few extra hours of snooze time. If you save your workouts for the afternoon, after work, it may be a wise idea to remain standing.
After a long day at the office, most of us want to come home and relax, which usually means plopping down on the couch. Instead of succumbing to couch potato syndrome, stay on your feet. The second you sit down, it’s already 40% likely that you won’t get up to exercise!
So, the next time you walk through the door, throw your workout clothes on and walk right back out. You’ll have plenty of time to relax afterward.
2. Use a Daily Planner
If you have a grueling 8-5 commitment every day, you may need to use some sort of day planner in order to keep your weight loss on track.
There is no shame in writing things down, so do it! Schedule out times to eat your meals, and pencil in your workouts when you are available.
Organization can make things much easier, plus you are more likely to maintain these daily and weekly habits.
3. Channel Your Inner Child: Pack Your Lunch and Snacks
One of the best practices for losing weight is to pack your meals and snacks ahead of time. When you pack your lunch and carry your own snacks, you aren’t as tempted to eat out or to reach for something that’s unhealthy.
If snacks are your weakness, pack items that will keep you feeling fuller longer. Cocoa roasted almonds are a good option—they are low in calories, are a good source of protein, and are dusted with chocolate. For lunch, chicken is always a good option, as well as turkey, just make sure you fill your plate with some fiber-filled vegetables or fruit.
4. Stick to a One Drink Rule
Although it may be tempting, try to stick to a one drink minimum per week.
Most people often turn to alcohol for a stress-reliever and for relaxation, but this can spell trouble for your waistline if you are having a drink every day.
To savor your drink more, choose a beverage that will take you longer to consume. Red wine is a good option, as well as some varieties of white wine, like a dry Riesling.
5. Make Your Workouts Convenient
If you get a break at work and there is a gym close by, take advantage. Go to the gym on your lunch break, or do a quick 30 minute workout on your lunch break.
Losing weight can be convenient with a busy schedule, especially if you have a place to exercise right around the corner.
By taking the time to work out while at work, you are freeing up more time at home to do what you want, without the stress of figuring out when you are going to fit in some gym time.