Modern life keeps us busy. Time is a precious commodity that many moms and busy professionals are constantly running short on. You’re likely familiar with the phrase, “The Days Are Long, but the Years Are Short”!
Given the demands on your time, weight loss can seem impossible. Who has the time to spend hours at the gym, or the to sit down and meticulously calculate the calories in their evening meal? As much as you may want to lose weight, these tasks require time in your schedule that you’re just not able to find.
Thankfully, help is at hand. Read on for 11 simple eating and time management habits to develop if you want to meet your weight loss goals.
1) Meal preparation
If you find yourself too exhausted to count calories and carefully prepare a nutritionally-balanced meal each evening, meal preparation can be a better choice. In exchange for a few hours spent planning your perfect meal and cooking on a day of your choice, you can free your evenings and enjoy nutritionally-balanced meals throughout the week.
2) Drink more water
Water helps you to feel more full and can ensure you don’t mistake thirst for hunger. This habit alone can aid your weight loss incredibly in and of itself. Not to mention that in the summer heat your body need much more of it and don't forget replacing minerals, electrolytes and salt also.
3) Keep fruit visible
The more visible fruit is to you, the more likely you are to turn to its nourishing goodness rather than being tempted to snack on calorie rich sweets or chips. Keep a well-stocked fruit bowl on your kitchen counter to help ensure fruit is always easily available. Same goes for your desk at work.
4) Workout at the same time
Rather than working out on an ad-hoc basis, opt for a consistent “workout time” in your schedule or at least make sure that you set up our schedule for the week ahead and assign slots for your workouts. This helps to build the habit of sticking to your exercise regime no matter what. Have a change of workout gear in your car always so you will have no excuse.
5) Try weight training
When compared to cardiovascular exercise, weight training is incredibly efficient for fat loss, no to mention the sexy curves you can achieve with resistance training. If you’re worried about gaining more muscle than you’re comfortable with, don’t be. Us, women are not designed to put on lean muscle mass as easily, however having more dense and bigger muscles will aid faster and more efficient fat burning.
6) Keep spare food in your handbag
We all have moments where we need a pick-me-up or need to grab something to eat in a hurry. Be prepared for these days by always carrying nutritionally-sound “emergency food” with you. This can be an energy bar, mixed nuts, fruit an anything that fits in with your food plan.
7) Be more active
I mean pretty much all day in anything you do. The more you move during the day, the better; your metabolism will be kept running at a higher rate with consistent movement, which in turn can assist your weight loss efforts and result in more daily calories burnt in the day.
8) Switch your beverages
Many people, including my online coaching clients sometimes forget that calories don’t just come from food. A frothy coffee or a fizzy drink can be just as bad for your weight loss efforts as a donut. Opt for herbal teas, black coffee or water instead.
9) Store healthy snacks at work
If you’re prone to snacking at your desk, address the problem by storing low calorie healthy snacks in your desk drawer. By ensuring you always have a healthy choice on hand, you should be able to beat cravings and maintain calorie deficit for fat loss success.
10) Sit down to eat
Grabbing food on the go is never ideal if you are focused on weight loss. we are prone to eat more than our body needs when we are not fully focused on the activity of eatng. Always pause from your schedule and sit down to eat, preferably at a table, to avoid this.
11) Share your food
Finally, if you feel the craving for a bar of chocolate, have a bar of chocolate. However, halve your calorie intake by sharing the bar with a friend or family member. Not only does this control the calories you’re eating, it also gives you a nice moment to socialize with someone you care for.
Being busy doesn’t have to mean your weight loss efforts are destined to fail. Try to adapt the 11 habits above into your daily routine - you’ll be amazed how much of a difference they can make!
I am a wife, mom, grandma & former professional “diet and exercise hopper" who understands the challenges of being 40lb overweight after having children & the damage repeated sense of failure can cause to your confidence and self-esteem.