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Life happens. We all fall into routines with work and family where it feels like we are non stop. Unfortunately, the thing that can often take the biggest hit is your own health. You stop getting out and active because you simply don’t have enough time to fit it in.

But if you, like many Australians, think that real weight loss isn’t an option for you at the moment because of your busy schedule, think again!

Healthy weight loss doesn’t have to be a massive time commitment. Here are some ways to re-evaluate the time you have, and make a healthy difference no matter how swamped you are.

Ditch the all-or-nothing mentality

Every step you take toward a healthier lifestyle matters. There is a common misconception that if you don’t spend an hour at the gym and eat 100% clean you might as well not bother. But really, every time you make a healthy decision you are making a difference.

If you can’t make it to the gym today, you can still make healthy decisions like taking the stairs instead of the escalator (in fact, it’s more reason to do that!).

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Eat smaller portions

Knowing the Correct Portion Size can make a massive difference to your weight loss goals. You may be surprised to find out what an actual serving of something is.

You don’t need to cook your own food or change your diet drastically to lose weight. Eating smaller portions, not going back for seconds or adding on dessert, are easy ways to lower your calorie intake.

Don’t skip meals

Yes, that’s right, stop skipping those meals! This may seem counterintuitive after advice to eat less overall, but spacing out your meals across the day will help you to lose weight.

Skipping meals can actually slow your metabolism, meaning you won’t be burning fat. It also affects your hormone and insulin levels, so when you do finally sit down to eat you are more likely to make unhealthy choices.

If you are rushed, a meal on the go like The Lady Shake is a great option that’s packed full of nutrition.

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Squeeze in more movement

Exercise is important. It makes you feel great and burns calories. If you can set aside time for a 30-60 minute workout that’s ideal, but if not you can still find time to exercise.

You can break up your exercise to fit your schedule. Fitness experts recommend 30 minutes of moderate exercise per day. If you do 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, then you’ve achieved that. Park a little further away from work and walk or bike ride! While it may not seem like much at the time, everything adds up.

Practice simple food swaps

Simple food swaps are a great way to cut the calories, and it won’t cost you any extra time or effort. Leaving the cheese off a burger or choosing a bottle of water instead of a soft drink are little swaps you can make that add up. Making a few simple food swaps across a day will greatly contribute to your weight loss goals.

Make sure you’re sleeping enough

Sometimes it feels like there are never enough hours in the day. Waking up super early or staying up late seems to be the only way to get things done – especially if you’re trying to squeeze in regular exercise. If you’re not getting enough quality sleep, however, this can have a detrimental effect on your weight loss goals.

6 – 8 hours of sleep each night is essential to achieving healthy weight loss and feeling well rested. It will have a positive effect on your work too!

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Use your weekends wisely

Days off are to relax, refresh and regroup.

Using these days to plan ahead for the week to come enables you to make positive health choices like meal preparation and grocery shopping. You can also use these days to get in some longer exercise than you have time for during the week.

If weekends are for family and friends, then spend some time outside playing with your kids or doing something active with your friends.