On The Table

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How to Lose Weight With a Busy Schedule

If 16 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 task you are trying to juggle! But if desiring to be healthier but worry about the time commitment, here are simple and convenient ways to lose weight with a busy schedule and lifestyle!

How to Lose Weight With a Busy Schedule

Commit to Mornings
From happy hour to a post-work event, there are numerous excuses to miss an evening workout. But rather than allowing such situations derail your ambitions to make it in the gym, start committing to the wee hours of the day and become a morning workout person. Doing so not only ensures a daily workout, but allows more freedom (without the guilt) for your evenings.

Practice Meal Prep
Meal prepping can be the holy grail when it comes to reaching health and weight loss goals. Partaking in meal prep each week can limit work throughout the week and prevent resorting to convenience foods. Ease into food prep with this beginner's guide to meal prepping for weight loss and health.

Keep Stocked at Work
Even if religiously preparing and packing meals for the day, there are instances in which you may forget your breakfast or experience that so-called "snack attack." So instead of adding a breakfast croissant to your coffee order or resorting to a bag of chips from the vending machine, keep non-perishable foods stocked at work. Convenient and nutritious options include oats, dried fruits, nuts and seeds, nut butters, and beef jerky. Bringing fresh fruit, yogurt, and string cheese that morning can also stave against morning hunger.

Pencil It In
Organization makes losing weight weight with a busy schedule easier, along with quickly unfolding daily and weekly habits. So to increase accountability and stay on track, pencil in your daily workouts, times to eat meals, and other healthful choices pursued throughout the day!

Make Workouts Convenient
Perhaps being loyal to the gym is out of the question with a busy schedule… But by making workouts convenient, there really is no excuse to skip out on regular physical activity. For instance, tackle a quick full-body tabata workout during your lunch break, complete these 10 minute workout ideas, or squeeze in workouts during commercial breaks.

Squeeze in More Movement
While regular exercise is recommended, the ultimate importance is stressed on dismissing a sedentary lifestyle and getting more active throughout the day. Take a stand and incorporate more movement by utilizing a standing desk at work, walking around when talking on the phone, and biking to work whenever possible. Not only can doing so synergize your weight loss efforts, but lower the risk of premature death. In fact, a study published in the Annals of Internal Medicine found individuals with a greater total sedentary time and longer sedentary bout duration were associated with a higher risk for all-cause mortality (death) and taking a break every 30 minutes can minimize such risk.

Make Simple Recipe Swaps
One of the simplest tips to lose weight with a busy schedule is by making healthy food swaps for common recipes. For instance, utilizing spaghetti squash in place of traditional pasta noodles can keep calories and carbs in check while optimizing nutritional value.

Ensure Adequate Sleep
Lack of sleep can deter weight loss and goals and even lead to weight by upregulating hormones that elevate feelings of hunger, reducing metabolism, exacerbating emotions that induce cravings, and lowering energy levels. To lose weight and regulate sleep cycles, adults are encouraged to create a bedtime routine by staying consistent with bedtimes, powering down from electronics, evaluating your sleeping environment, and practicing relaxation techniques. Ultimately, aim for seven to nine hours of shuteye on a regular basis.

Reduce Stress
Stress is oftentimes inevitable with a busy schedule, though its reduction cannot be stressed enough to carryout weight loss goals. High stress can cause weight gain by pouring out cortisol, a hormone shown to increase appetite, drive cravings towards high-fat and carb foods, and make it easier to accumulate belly fat. Reduce such risks and manage stress with stress-reduction strategies, such as practicing yoga, walking, dancing, and listening to music.

Weed Out Distractions
From binge watching a new series on Netflix to scrolling the Facebook feeds, there are numerous distractions that can inhibit your weight loss success. Weeding out such distractions allots more time to focus on and implement healthier lifestyle choices, including preparing meals for the week and heading to the gym.

Dismiss the "All-or-Nothing" Mentality
"I already ate two donuts this morning, I might as well." Health is not an "all-or-nothing" approach and viewing it that way can interfere with your efforts for weight loss. Nonetheless, it is vital to dismiss such mentality and make simple, small, and sustainable changes!

Utilize bistroMD
If looking for something fast and convenient, all without the hassle and stress of tackling the grocery store, bistroMD offers a diet delivery program that can help you develop healthy eating habits and lose weight. Cooking with the freshest ingredients, offering 200 recipes, and a customizable menu, you are sure to find something to satisfy your personal taste buds and contribute in meeting individualized goals! So if desiring meal assistance and seeing results in just a few short weeks (even with your busy schedule!), find more information on the programs bistroMD offers at their official webpage here or by calling 866-401-3438 today!