We’re all busy—sometimes too busy to make healthy lifestyle commitments, like packing our lunch everyday, cooking at home every night and going to the gym regularly. So for all of us who just need some quick strategies to infuse some healthfulness into our busy lives, here are some smart ways to make dropping pounds a little bit easier:
First off, ditch the all-or-nothing mentality.
Every small step you take towards a healthier lifestyle makes a difference. Instead of looking at your whole day as a success or failure, consider every decision you make as a chance to do something healthy. For instance, just because you skipped the gym doesn’t mean you shouldn’t watch your calorie intake for the rest of the day. (In fact, it means the exact opposite!)
Eat smaller portions and don’t skip meals.
You don’t necessarily need to cook your own food or eat differently to lose weight. Just resolve to eat less—don’t go back for seconds and skip dessert.
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Going more than four or five hours without eating can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. So space out your calories throughout the day and try to keep a consistent eating schedule.
Try to squeeze in more movement throughout the day.
While it’s ideal to be able to set aside 30-60 minutes a day for exercise, many of us don’t have that luxury. But you can break up your 150 recommended minutes of weekly moderate exercise into short bursts throughout your day. A set of push-ups here, a few extra steps there, can really add up. And try to stand, instead of sit, whenever possible.
Practice simple food swaps.
Things like leaving cheese off a hamburger or switching from mayo to mustard are little things that can add up and save you calories without costing you any extra time. Also, switching from soda to seltzer water with lemon, or using less sugar in your coffee, for example, can save you several pounds a year.
Use your weekends wisely; be active with your family and friends.
You can use your day or days off to get in longer workouts than you’d have time for during the week. For instance, if you can get in 120 minutes of exercise over the weekend, you really only need to dedicate small amounts of time throughout the week to reach your 150-minute goal.
Also, why not turn social time into fitness time? Playing with your kids for a few hours can get your heart rate up and give you the same beneficial results as going to the gym. Or, start a weekly walking or hiking tradition with your family. Either way, being active with others can help you stick with it.
Switch to a high-intensity workout.
Multiple studies show that a 20-minute high-intensity interval workout (HIIT) may burn more calories than 45 minutes of chugging away on the elliptical. Try this workout, which you can do running, walking, biking, or with any type of cardio equipment: Warm up at a moderate pace for 5 to 10 minutes. Go all-out for 30 seconds, then switch to an easier pace for 45 seconds. Repeat the 30- and 45-second intervals five more times. Then cool off at an easy pace for 5 to 10 minutes.
Eat more fiber.
Eat at least 30 grams of fiber a day (from food, not supplements). According to a recent study, people who did that for a year lost almost as much weight as those who followed a complicated diet plan with 13 components. The logic is simple: eating foods rich in fiber, like whole grains, beans, fruits, and vegetables, makes you feel full, so you have less room less room high-calorie junk food.
Relevant source:
http://www.health.com/health/gallery/0,,20909036,00.html
Curated from Health Magazine
