I’m too busy, probably the most commonly used excuse to not get started on a weight loss plan is one I hear every single day from people who are struggling. But let’s be honest with ourselves. There are people who somehow manage to work two jobs, volunteer at their local church, raise their kids, and still have time to work out and lose weight…but how? If we all have the same 24 hours in a day, why do some people succeed and others don’t? Are they superhuman? Are they using some secret magic? Nope. They are just better prepared, have a doable plan and execute accordingly!
Here are my top 6 weight management tips for the crazy busy person:
1) Why? I ask all my clients this before we start planning their weight lost plan. Why do you want to lose weight? Is it to feel happier, confident and more comfortable in your clothes? Is it to be able to play with your kids and be more present? Be a better healthier wife for your husband? Picture how you want your life to look like a year from now. Connect how exercise will help you get there and use that as your WHY. That vision will be your motivation on the days when it gets tough.
2) Plan your workouts: Would you skip a business lunch with a client or work? No you wouldn’t because it is important. If you treat your workout like an appointment and write down your workout times in a planner every day every single week, it will help you take your workouts more seriously and do them more consistently. It doesn’t have to be perfect and sometimes it all won’t get done. But it will give you a sense of control. Once you have your workout times planned out, you will need an effective short workout program to follow. Our lives are busy and on demand so we need an on demand workout program. Beachbody On Demand has over 700 workouts at your disposable in on simple online subscription. Think Netflix for Beachbody workouts! Many workouts are 40 mins or less, which is perfect for the busiest of people. And lastly, never miss a Monday. It’s sets the tone for your week.
3) Meal prep on Sundays: Every Sunday, block off a couple hours to make a weekly meal plan, go grocery shopping, and hunker down in the kitchen to chop, dice, grill, and plan your meals for the week. I used to work in an office setting and now work in a restaurant and meal prepping is still the way to go to stay on track. I would find myself snacking mindlessly at my desk or eating whatever is available at whatever time in the restaurant. Once I started meal prepping my lunches and snacks, not only did I save money but I also started seeing the weight melt off. Keep healthy snacks like nuts or fresh fruit with you at all time so when hungry strikes, you’re prepared. Don’t forget about your portions. Proper portion sizes are a key part of meal prepping for weight loss: Using portion-control containers is an easy way to make sure your meals are balanced, especially if you’re trying to lose weight for the first time.
4) Drink more water. Our bodies are made mostly of water. The world is 75% water. That should tell you water is very important. Water gives our body live to function. It is suggested that we should drink ½ our body weight in ounces. For example, if you weigh 140 pounds, you should drink 70 ounces of water daily. Also, rethink your other beverages. Coffee, sugary smoothies and sodas. Try eliminating sodas completely and substitute sugary drinks with water or hot tea. If you are going to drink a green fruit smoothie, I suggest drinking a nutrient dense superfoods shake for added benefits.
5) Keep “Emergency” Food Nearby. You may not have thought about this one, but it will come in handy. As much as we plan and meal prep, something will go wrong, that’s just life and that’s where the emergency food will save you. You may come home later than planned or your kid might get sick so you couldn’t cook dinner. Having staples like tuna, cans of beans and soup can make a very creative dinner when you need it. This will prevent you from driving to the drive-thru or ordering Chinese food. It’s not glamorous but a tuna sandwich on wheat bread with a small salad is a lot healthier than Wendy’s.
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