Do you want to shed some pounds, but have no idea how to do it? you might consider going to a gym and spending at least three to four hours of your day on those machines – but for many, gym memberships are expensive and the time to do it is not there.
The good news is, you are not alone in your struggle. A recent report coming from the CDCP (Center for Disease Control and Prevention), almost half of the adult population in America was trying to lose weight, though having a poor rate of success.
Even though it looks easier to exercise more and eat less in theory, the reality is much different. You are a busy adult, juggling several jobs, you get exhausted when you get home, and you are eating anything that is convenient enough to save time or get quick boosts in energy. The decision to change your lifestyle habits is one you cannot take lightly – it is one that requires commitment.
However, if you are a busy person with no time to join the gym, you do not need to despair. You can make small changes in your lifestyle that can lead to greater benefits. Read on for some of those tips.
1You cannot improve if your diet is a poor one
No matter how much you exercise, you cannot make progress if your diet is a poor one. It is important to recognize that the occurrence of obesity or becoming overweight is strictly due to your diet, not due to activity levels – even though maintaining some levels of activity mean you burn excess calories.
Because of this, exercise should be a function that supports a healthy diet in order to make headway into maintaining your health. Weight loss should not be a sprint – it is a lifelong journey that you continue to make every day. The more overweight or obese you are, the faster your weight loss will happen, but that is mainly because your body has more weight to lose.
The major key here is setting the right expectations, which helps you maintain your course and achieve what you want.
2Select a diet plan to follow
The major plan of diets is not to starve yourself – but rather creating an energy deficit that helps the body lose weight faster. When you adopt one of these diets and stick to it, you are more likely to lose weight (it will also affect whether you lose more fat mass compared to muscles).
If you find a diet is not working for you, do not be afraid to try a new one. However, as with all issues that have the potential of affecting your health, your doctor needs to know the steps you are taking so that they can give you adequate medical advice, and you do not try diets that are risking your health.
3Take everything one day at a time
It is very common to find someone waking up one morning, and deciding they are taking firm action about their weight; or they simply decide that losing weight is the best thing to do. However, in the zeal to shed the pounds, they lump everything at once, and soon give up along the way when things fail to work out.
Lumping everything together is among the most common mistakes so many people do. Set goals before you begin – for example having a goal to lose a certain number of pounds in a certain time frame. This will then help you set daily realistic goals that build up to the final result. For instance, changing dietary habits while reducing physical activity (so that you do not feel as hungry, which tempts you to eat badly and compromise on your results).
4Always eat what you have made
It is no lie that you are constantly surrounded with food options that are highly convenient for you yet contain so many calories you never thought of. Sometimes they are lifesavers, like when you are rushing to a meeting and have no time to prepare food at home.
However, remember that food prepared at home is always the best – you know all the ingredients you are putting, even though they may not be healthy 100 percent. This ensures your intake is lower than the quantities you would get when you buy foods and snacks.
It is understandable if you lack the time to do this every day. However, you can set aside sometime on your free days to make food for the week in bulk, then packing it in separate containers, one for each day (you can carry these to work as well), which helps you stay organized and healthy. Not only will it save your health and help you eat healthier, but also save your money and make your bank account happy.
5Increasing social activity
It is understandable that constantly cooking dinner for yourself or two people is tiring and needs so much effort instead of eating out. Instead of it becoming a chore though, you can use the power of your social networks and rotate dinner schedules with your friends. This does not mean the dinners must be extravagant; it can be a simple meal.
You might even be surprised there are friends of yours who also want to do things healthier, so you can organize too set some criteria and cook for them at least once a week, while they take care of the other days. This will also help you hang out with those people who are important to you.
6Limit alcohol intake
Once in a while, having an alcoholic drink is not a bad thing. For example, heading out to New Zealand casinos with your friends and having relaxing drinks afterwards is not necessarily bad for you,. However, you need to watch out for excessive consumption, because alcohol contains high calories levels – meaning you need to limit your intake.
Maintaining a healthy diet andshedding the pounds may not be easy when you are constantly working, but it is not an impossible feat. Following basic tips to do with your food preparation and eating habits, you will use exercise as a supplement to all your dietary habits, and make sure you remain healthy.