Ways to Lose Weight When You’re Crazy Busy

We understand in the DC metropolitan area, your schedule is totally insane. Between a full-time job, getting the kids to soccer practice and squeezing in time to see friends, it may seem like there’s not enough hours in the day to hit the gym or cook a healthy meal–let alone lose weight. But if you want to trim down, there’s absolutely no reason your jam-packed life should stand in the way. No matter what the roadblocks may be, we’ve got ways for you to work around them and meet your weight loss goals.

Try Snaxercise

Between unexpected late-night meetings, happy hours with colleagues and a laundry list of errands, making time for weeknight workout sessions may seem nearly impossible.  According to research, multiple, brief, snack-sized portions of exercise may be more effective than a single, continuous workout. Why? Breaking up a workout can help control blood sugar, keeping ravenous hunger at bay. Even super busy people can spare 12 minutes in the morning and 12 minutes in the evening to break a sweat, and with snaxercise, that’s all the time you’ll need to set aside.

Break Up With The Vending Machine

Instead of hitting up the vending machine or office candy bowl when your tummy starts to rumble, keep your desk stocked with healthy snacks. We suggest Emerald 100 Calorie Packs, apples, pears and Larabars because they don’t spoil easily and are loaded with nutrients like fiber and protein that will help crush your 3 pm munchies. Bring in a new batch of eats every Monday to ensure you always have a fresh stash on hand.

Change Your Commute

If a formal exercise program doesn’t sound appealing to you, that’s not a problem! Instead, burn extra calories each day by making some tiny tweaks to your commute. If you take the bus or subway to and from your office, get off one stop early and walk the rest of the way. Travel by car? Park at the far end of the parking lot to get in some extra steps before settling in at your desk. If you work in a highrise, take the elevator half the way up to your office and then switch to the stairs. Working in bouts of activity throughout the day takes up very little time and can help you slowly–but surely–reach your weight loss goal.

Give Your Kitchen a Makeover

Toss bad foods out of your kitchen for good and restock your pantry and fridge with  weight loss staples. Swapping bad-for-you fare like sugary cereals and juices for healthier picks will ensure you always have food on hand that will help you reach your goals. Set aside time this weekend to dive into this makeover project. The effort will be well worth your while and won’t require much time to maintain moving forward.

Rethink Your Drink

Switching up your beverage is one of the easiest, least time-consuming ways to lose weight. If you drink a 12-ounce, 140-calorie cola each day, you could easily shed a pound in just 25 days by replacing your daily beverage with a no-calorie option like unsweetened iced tea, water or seltzer. Besides soda, calories also lurk in juices, sports drinks fancy coffees. Avoiding drinks like these will help you slim down in the time it used to take you to order that two-pump, half-caf white-chocolate mocha with extra whip.

Plan Workout Dates

Instead of getting together with friends for dinner or drinks after work, meet up for a sweat session. If you all like to run, hit the track; if you prefer group fitness, sign up for a strength training, spin or yoga class. Not only will you be less apt to back out of a workout when a buddy is counting on you, working out with friends ensures you won’t sacrifice quality time with them in the name of fitness. You’re much more likely to stick to your new routine if you’re not giving up something in the process. Feel bad leaving your significant other at home while you workout? Take them with you! A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner.

Always Keep Food With You

While storing food in your glove box, purse or brief case may sound like a weight-loss no-no, it may actually be the key to reaching your goals. When you’re trying to lose weight, you need to be prepared with healthy foods whenever hunger strikes. If you aren’t, you’re more apt to scarf down the first thing in sight—despite its terrible nutritional profile. Mixed nuts, Three Jerks Jerky and KIND Fruit & Nut Delight Bars are all low-cal, portable protein-packed options that will chase hunger away.

Prepare Make-Ahead Meals

If you can set aside just two hours over the weekend to cook, you can easily prepare enough healthy food to mix, match and eat throughout the week. Start by prepping an overnight oat recipes for breakfast. Then make a big pot of brown rice, roast a tray of your favorite veggies, grill up some chicken and chop some fresh produce. Store everything in the refrigerator and mix and match the prepared components throughout the week to quickly pull together healthy lunches and dinners without suffering through the same recipe all week long.

Don't Try to Change Everything

Eat This, Not That! is all about making healthier choices at fast-food joints and restaurants you’re already frequenting. While it may not always be obvious, there are tons of delicious ways to cut hundreds–even thousands–of calories from your daily diet without going hungry or giving up your favorite foods. Armed with tips, you won’t have to change your current routine; ordering a healthier menu item will be quick, easy and before long, second nature.
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