Many struggle to find enough time each week to fit in physical activities that will aid in weight loss. Fortunately, several studies indicate that dieting has a more significant and beneficial role in weight loss. Physical activity does not have the same impact on weight loss as calorie restriction. Therefore, modifying one’s diet and lifestyle can still help with weight loss, even if one does not have enough time to exercise each week. [1]
1. Calorie Counting
The best way for a person to lose weight is to reduce their calorie intake and make dietary changes. When someone wants to lose weight, a smart place to start is by reducing their daily caloric intake by 500–750 calories. When they reduce their calorie intake by this much, they typically lose around 1 pound each week; if they can fit in some activity, they may lose up to 2 pounds.
To begin, determine how many calories you generally consume each day. For example, a person can use a food journal app or website to get a rough idea of what they are currently consuming. Get a picture of their weight-reduction calorie restriction by deducting 500–750 calories from this figure.
Remember that cutting calories too drastically or skipping meals could be better. This might lead to exhaustion, a loss of lean muscle mass, and nutritional inadequacies. [1,2]
2. Follow a Healthy Diet
When trying to lose weight, it’s crucial to keep track of calories while also concentrating on eating a well-balanced diet. Every food group-grains, protein, dairy, fruits, and vegetables should be emphasized in a balanced diet. The various nutrients our body needs from each food group enable it to carry out fundamental bodily activities.
Depending on an individual’s age, sex, and degree of activity, they may require different daily servings of each food group. To help achieve your daily requirements, consume a serving of lean protein at each meal and snack. Consume a fruit or vegetable with every meal, or aim to have half fruit and half vegetable at each meal.
A balanced diet ensures that you do not overeat certain foods and consume the recommended amounts of various food groups. Limit your intake of sweetened beverages, sweetened foods, and processed foods that are heavy in fat or grease. [2, 3]
3. Put Protein First
A person will be less inclined to overeat if they get enough protein. They feel fuller because protein helps reduce the release of sugar into the bloodstream. Choose a range of protein sources, such as lean meat, poultry, fish, lentils, nuts, seeds, and protein-rich cereals, to obtain the most nutrients. [3]
4. Take a Step Count
It has shown that physical activity is particularly beneficial to weight loss and the many other health advantages that come with it. For example, even if a person cannot spend an hour at the gym, increasing their daily walking by even a small amount can help them lose weight.
Many medical doctors advise that a person walk 10,000 steps daily, or 5 miles or 8 kilometers. They can start with 5,000 steps per day and increase by 1,000 degrees each week until they reach their target of 10,000 steps per day, even if this might only be attainable after some time. [4]
5. Take a 10-Minute Break
Even if a person does not have much time for scheduled physical activity each day or week, a short amount of time spent being active each day can be beneficial.
Consider taking a 10-minute walk or workout break throughout the day. Most people have 10 minutes each day to engage in additional activity. Even if they only stroll to unwind after a stressful day, it is a different exercise.
High-Intensity Interval Training (HIIT), Orangetheory Fitness (OTF), and barre classes are just a few popular workouts that focus on providing a moderately intense workout in a short time. Some only last for ten to fifteen minutes. [5]
6. Get Adequate Sleep
Make sure you get adequate sleep every night and minimize your stress. The average body weight of those who do not get enough sleep is higher than that of those who do.
Lack of sleep and stress, can cause cravings for foods heavy in fat and sugar. Additionally, people might feel hungrier during the day because it might raise the body’s appetite hormone.
Most medical experts advise getting seven to nine hours of sleep each night; however, avoid sleeping for longer than nine hours, as this is also linked to weight gain. [5]
7. Drink Water Regularly
When a person drinks water before a meal, it can particularly help them eat less and lose weight. Thirty minutes before meals, consuming half a liter (17 ounces) of water reduces hunger and decreases calorie intake.
Throughout 12 weeks, those who drank water before meals lost 44% more weight than those who did not. People may notice an even more significant effect if they substitute water for calorie-dense beverages like soda or juice. [5]
8. Get Rid of Sugary Drinks
The single worst food in the modern diet may be added sugar, and sugary drinks like soda have a higher chance of causing several ailments.
As liquid calories do not have the same effect on feeling complete as those from solid food, it is pretty easy to ingest too many calories from sugary drinks.
The long-term health advantages of abstaining from these drinks are tremendous. But remember that fruit juice might have similar sugar content to soda, so an individual should not substitute it for soda. Water, coffee, and green tea are healthy alternatives to sugary beverages. [6]
9. Squeeze in Some Workouts
Divide your workouts into more doable intervals (think 10 or 15 minutes). Even just concentrating on increasing one’s daily movement can be beneficial. Avoid using the elevator, and instead, use the stairs. Use the restroom on another level or down the hall. During a call, keep moving in place. [7]
ORDER NOW!
Also try these supplements that aid losing weight in limited time:
- VitaPost Digestive Enzymes- It is a nutritional health supplement for everyday digestive support. It comprises a carefully selected blend of digestive enzymes so that the consumers can enjoy more nutrient uptake from their meals. The ingredients of this product are naturally procured from fruits like papaya and pineapple.
- Green Coffee Plus– The green coffee bean extract present in VitaPost Green Coffee Plus is marketed as a weight-loss miracle. Green Coffee antioxidants can help an individual on their weight loss path, especially if they are overweight or obese. Chlorogenic acid helps the body burn out glucose and fat, slows carbohydrate absorption, prevents blood sugar rises, and controls the lipid profile. Green coffee stimulates metabolism, burns fat, and helps people maintain a healthy weight.
References
- https://timesofindia.indiatimes.com/life-style/food-news/how-to-lose-weight-in-5-days/articleshow/67817404.cms
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
- https://www.henryford.com/blog/2022/02/losing-weight-with-a-busy-schedule
- https://www.healthline.com/health/how-many-steps-a-day#How-to-stay-motivated
- https://www.health.com/weight-loss/17-ways-to-lose-weight-when-you-have-no-time
- https://www.healthline.com/nutrition/11-ways-to-lose-weight-without-diet-or exercise#TOC_TITLE_HDR_7
- https://people.com/food/lose-weight-with-busy-schedule/
- https://www.digestiveenzymes.us
- https://www.greencoffeeplus.co.
