Even if you have a busy schedule, you can still lose weight and maintain a healthy weight. You don't need to spend several hours each week in the gym burning off fat if you follow a few basic diet and lifestyle tips. Your diet and eating habits play the biggest role in your weight, and with the right eating habits you won't have to spend time and energy worry about your waistline when you have a busy schedule. The stress of a hectic schedule can certainly contribute to weight gain if it isn't managed properly, but below are some tips to help you stay slim or lose weight with minimal time requirements.
Exercise when you have energy
As you know, with a busy schedule you are often very tired as the day comes to an end, but the best time to exercise is right in the morning. Most people have the most energy when they wake up or after breakfast, but everyone is different. If you can sneak in just 10 to 15 minutes of exercise before you head to work, you can definitely keep the weight gain off and if you do gain weight it won't be very easy. If you do exercise for short periods of time, it is important that you increase the intensity of your workout, and the best way to do this is through interval training. We previously discussed the many benefits of interval training on this blog, but it is essentially the best type of exercise because it increases your body's fat metabolism for several hours afterward and also stimulates the body to produce HGH naturally. Regular exercise doesn't have this effect, and it takes much more time to get the same results.
Purchase exercise equipment for the office
If you have a home office or your own office at work, a good idea is to purchase some exercise equipment that you can use whenever you have some down time. A few good ideas for equipment include kettlebells, yoga mats, medicine balls, padded dumbbells, jump rope, and resistance bands. With just those few pieces of equipment you can get a really good 15 to 20 minute workout after work is over without having to go to the gym at all, and you do a few light exercises whenever you get the opportunity to have a break. There are a variety of different exercise programs that you can find online that use nothing more than these pieces of equipment, and the cost to add them to your office is minimal, especially considering the fact that they will save you a ton of time.
Be careful with the carb intake
When you're on the go, it's easy to become reliant on carbs as a source of energy, and this unfortunately is one of the biggest culprits for weight gain for busy people. To avoid weight gain, get rid of the junk food, and more specifically sugar rich and carb rich foods that you may have become reliant upon. Try to snack on fruits, vegetables, healthy fats (nuts, avocados, coconuts and olives and their oil) meat and foods that are high in protein, organic low fat dairy products, and any other natural food with the exception of wheat and grains. Wheat, sugar and unhealthy fat may be tempting and may provide you with a boost of energy, but the energy boost drops off quickly and you can find that you become reliant on these foods to keep you going, and inevitably when you eat too much of them you will gain weight.
Don't get your energy from drinks
Drinks are another major source of weight gain for busy people. Too often, drinks that are loaded with calories such as cappuccinos, soda, sports drinks, energy drinks, and other high sugar and high caffeine drinks are relied upon by busy people as a source of energy or a pick me up. There's nothing wrong with consuming caffeine in moderation, but people who need to drink coffee in the morning should only pick a drink that doesn't have any extra added sugar. Coffee sweetened with stevia and with low fat organic milk is perfectly healthy to drink and won't add to your waistline, but coffee with full fat cream and sugar isn't a good idea. Busy people should also beware of fruit smoothies, it isn't that smoothies are bad for you, but many of them have extra added sugar or fruit juice which can be very high in sugar, and many smoothies are also calorie rich.
Bring a lunch from home
One of the biggest dilemmas for busy people is that they often have to eat out, especially for lunch, and most of the options available when you eat out aren't the best for your waistline. Busy people can pack their own lunch with just a few minutes of preparation time and avoid the extra calories (and also save money) that they will add to their diet when they eat out at a fast food or other restaurant for lunch. A packaged lunch can be simple but satisfying and include a few pieces of fruit, nuts such as almonds or walnuts, turkey, chicken, tuna, or hardboiled eggs, (avoid the bread if possible), or even leftovers from the previous night's hopefully healthy dinner. Just don't use processed foods or junk foods for your packaged lunch or it defeats the purpose.
Learn to snack on healthy foods
Picking the right snack foods can go a long way for busy people who are trying to lose weight. Snacks can quickly become one of the biggest sources for weight gain for busy people because the calories from just a few servings of junk food can quickly add up to several hundred. Busy people should know which healthy snack foods that they like the best and stick to those foods only. Healthy snacks should always be available as well and not just stuck in the refrigerator at home. Low fat string cheese, fruit, some veggies such as celery and carrots, nuts, and many other natural foods are very portable. Another option is to always have natural whey protein available for a quick whey protein shake, which can be very filling and curb the need for carbs or low quality junk foods. Make a list of healthy foods that you enjoy the most and stick to that list; you don't have to suffer when you are trying to eat healthier. By eating more satisfying natural foods you can much more easily avoid the temptation to snack on junk foods.
Try the HCG diet
The HCG diet is one of the best diets for busy people because the time commitment on the diet is minimal. Most people can start and finish the diet on a busy schedule because there is no exercise requirement at all, and the diet only requires the dieter to follow a few simple instructions for the diet protocol. The HCG diet can now be completed anywhere with the home diet program available from Nu Image Medical that includes an initial medical consultation followed by unlimited medical support for the crucial first week of the diet. Patients that have hectic schedules have found the diet to be their most effective option after other diets and exercise programs have failed them. There are also delivered ready-made meals available specifically for the HCG diet for patients that don't have the time to cook, so busy dieters can have the full three or six week diet ready to go with minimal effort. Get more info about the HCG diet here.