I know we’re all super busy, especially approaching the end of the year and coming into holiday season, but that doesn’t mean we should put our health last and only try to lose weight ‘when we have time’, because let’s face it, there’s always going to be another excuse, who are we really kidding? Instead, let’s honour our bodies, amongst our crazy, busy schedules and still make our health a priority. Because in the end, prioritising your health will save you time in the long run from being tired, sick or fighting some sort of chronic disease.
So this week, I’ve given you 5 weight-loss hacks that basically take zero time that even some of the busiest can manage.
1. Prep your breakfast the night before.
I do this alllll the time. When I know I have to get up early and rush off, I’ll prepare my oats, nuts and seeds, chop the fruit, put it all in a seal-tight container in the fridge overnight, add the milk in the morning (or do overnight oats), chuck it in my bag and eat my breakfast at a more suitable time for my bod – ideally after I’ve exercised. It’s so easy to do, I love my breakfast and I don’t want to miss my favourite meal of the day just because I’m not at home when I’m ready to eat it. I know many of us leave the house on an empty stomach and skipping breakfast can lead to overeating later on in the day. So there’s really no reason to have to skip or buy breakfast just because you have an early start and didn’t have time to eat it at home, you can always set aside an extra 5 or 10 mins before bed to prep it.
2. Re-think your carbs.
Make sure you’re eating the right kinds of carbohydrates. Refined carbs (like white bread and pasta) will spike your blood sugar, leaving you hungry sooner than you should be. Instead, go for whole grains and other high-fibre carbs, try to focus more on lentils, sweet potatoes and bean-based pastas as opposed to bread and always pair them with some protein to help you stay full.
3. Schedule your workouts.
Schedule them like meetings or appointments. Put them in your calendar every week, making them a priority. If you don’t have time for hour long workouts, then break them up into 10min intervals, getting at least 3 x 10min of exercise a day. It could be something as simple as taking the stairs, walking around the office, squeezing in some movement or even standing instead of sitting. Every little bit will help 🙂
4. Diet swaps that take zero effort.
Ok, most of the time weight-loss does require a little extra time and effort. The good news is there are some simple changes that won’t cost you a second! Things like swapping soft drinks or juice for water or asking for half the amount of sugar/sweetener in your coffee (even better if you can completely cut it!). Reducing portion sizes is another easy one that can lead to big results. And guess what, eating until you’re 80% full will save you time as well! 😉 No but seriously, we should be training ourselves to do that if we don’t already.
6.Cut back on empty, liquid calories.
This should be a no brainer but some us tend to look past drinks as calories. I know that having a hectic schedule can involve social gatherings, like happy hour or Sunday brunch with friends but his also means drinking which, sadly, boost our calories to the max. Actually, alcohol packs in twice as many calories as protein and carbohydrates! So if you just can’t go without adult beverages or that knock-off drink, please be mindful of what you are sipping on. Grab a glass of wine instead of a creamy mixed drink or cocktail, and if you must hit the spirits try a vodka soda (or water- try it, it’s good) with FRESH lime – none of that sugary crap 🙂
And don’t worry, I get it, you’re busy! So don’t have an all or nothing attitude and beat yourself up if you can’t do all of these. Praise yourself if you can manage just one and work from there – trust me every little bit will help. And one last important thing! Don’t forget to breathe and just take a little time for yourself. You owe it to yourself. We’ll chat more about this later.