10 simple mantras to lose weight on a busy schedule

No time to work out or watch your diet? That doesn’t mean you should just give up on your plans to lose weight.

While it’s true that a weight loss regimen does demand a time commitment, these smart, simple strategies to lose weight on a busy schedule:

Let go of the all-or-nothing mindset

Most people think they have to spend an hour at the gym or eat a diet full of superfoods to get healthy. When they can’t, they simply give up. But the experts say every little step you take towards a healthier lifestyle can make a difference. Think of every decision you make as a chance to do something healthy. For instance, if you missed your workout, don’t eat a pizza for dinner; on the contrary, eat a smaller portion of dinner.

Eat less

You can’t cook, nor do you have the infrastructure to have food cooked separately for you at home. Who says you need to be on a special diet to lose weight? Just eat less – appetizer-size servings, no dessert and if it’s a buffet or at home, don’t go back for seconds. It’s one of the easiest ways to reduce calorie intake.

Eat more fiber

Make sure you have at least 30 grams of fiber a day (from food, not supplements). People who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components in a recent University of Massachusetts study. Whole grains, beans, fruits and vegetables, make you feel full, leaving less room for high-calorie junk food.

Never skip meals

It’s important you space your calorie consumption through the day. Going more than four or five hours without refueling can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. Many people who are overweight aren’t necessarily overeating, but their schedules are completely erratic — a cup of tea in the morning, and then nothing till a late lunch. Consistency – be it three meals and a couple of small snacks or five mini meals – is key to weight loss.

Stay on the move

While having an hour to workout is ideal, you can burn calories by doing moderate exercise at short intervals through the day. If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, five days a week, you’ll be in the zone.

Swap foods

Leave the cheese off a sandwich, avoid creamy dressing on your salad, skip all aerated drinks and choose water instead, cut the sugar out of your tea – you’ll save on several calories a year.

Get a grip on your anxiety levels

Stress has a big influence on appetite, food intake and how the body processes calories, and people tend to underestimate that.

Make sure you sleep enough

You need quality shuteye for your body to function properly. If you don’t get proper amount of sleep, you may lack the energy needed to complete your workouts; even worse, you’ll crave sugary and fatty foods that will help you stay awake, but also make you pile on the pounds.

Choose a high-intensity workout

Multiple studies show that a 20-minute high-intensity interval workout (HIIT) may burn more calories than 45 minutes chugging away on the elliptical.

Use high-tech solutions

Apps (like HealthifyMe) and devices like fitness trackers can save you time and make it easier to follow a specific plan or reach daily fitness or calorie goals. Plus, seeing the tracker on your wrist may serve as a constant reminder to get moving.

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