How To If you don't have time to work out, you can lose weight.
Many people struggle to fit in physical activity each week because they don't have enough time.When it comes to weight loss, some studies show that dieting plays a more important role.Excess calories can have a bigger effect on weight loss than physical activity.Even if you don't have enough time to exercise each week, you can still make changes to your diet and lifestyle to support weight loss.
Step 1: Count the calories.
Changing your diet and cutting calories is the best way to lose weight.It's a good idea to cut out about 500 to 750 calories a day.If you can incorporate some exercise into your week, you could lose 2 pounds if you cut out this many calories.Determine how many calories you eat on a given day.You can use a food journal app or website to get an idea of what you take in.If you subtract 500 calories from the number you get an idea of a weight loss limit.It's not a good idea to skip meals or eat too few calories.The loss of lean muscle mass could result in fatigue.You shouldn't reduce your calories to less than 1,200 a day.
Step 2: A balanced diet is what you should eat.
It's important to focus on a balanced diet when you're trying to lose weight.A balanced diet focuses on grains, dairy, fruits and vegetables.Each food group provides your body with a variety of essential vitamins and minerals.Depending on your age, sex, and activity level, the number of serves you need for each food group varies.To meet your minimum daily needs, you should eat a serving of lean protein at each meal and snack.Try to eat at least one fruit and vegetable at each meal.A balanced diet is one that makes sure you don't eat too much of certain types of food.High fat and greasy processed foods should be limited in your diet.
Step 3: Don't eat portion sizes that are too large.
A balanced diet is key to weight loss success.It will be easier to measure portions.A serving is about 1/2 cup.One serving of fruits and vegetables is 1/2 cup of cut fruit, one small fruit (like an apple or pear), 1 cup vegetables, or 2 cups of leafy greens.One serving of grains is a cup of rice, pasta, or oatmeal, a slice of bread or a small tortilla.Half of your grain choices should be whole grains, which are higher in fiber and better for you.
Step 4: Limit your snacking.
When you're trying to lose weight, you need to be careful with your snacking.If you eat too much throughout the day, you can sabotage your weight loss.If you snack when you're not hungry, snack all day long, or choose higher calories snack foods, you may gain weight.Some snacks are a good idea.If used correctly, snacks can help you lose weight.If you want to get through a long period of time between meals, snacks are a good idea.You should be careful with your snacks.They should stick to portion sizes and not go over 100 calories per snack.The best snack is a fruit or vegetable.carrots and hummus, greek yogurt and raspberries, a hard boiled egg, or 1 ounce of mixed nuts are examples.
Step 5: You should only drink calories-free liquids.
It's easy to sabotage your weight loss by drinking a lot of liquid calories throughout the day.Many people don't feel full or satisfied after drinking liquid calories, so they continue to eat the same amount of calories through food.Limit calories in beverages as often as possible.Don't drink regular sodas, fruit juice, sweetened teas and coffees, sports drinks or energy drinks.You can keep your hydration by drinking eight to 13 glasses of fluids.Water, coffee and tea are the best options.
Step 6: Count your steps.
Not to mention the many other health benefits that come with being active, physical activity has been shown to be very supportive of weight loss.Even if you can't spend an hour at the gym, walking more throughout the day, even a small amount, can have a positive effect on your weight loss.Purchase a pedometer or download one on your phone.This will give you an idea of how many steps you take each day, as well as a starting place to add in more steps.You should get about 10,000 steps a day, according to health professionals.You can add 1,000 steps to your goal each week until you reach 10,000 steps per day if you start with 5,000 steps.Taking a short walk break at lunch, parking farther away, taking the stairs instead of the elevator, and delivering messages in person are all ways to get in more steps throughout the day.Taking multiple trips to bring groceries or other packages inside, taking the stairs multiple times, planning to walk to destinations that are short in distance, walking a lap or two at the mall before you start shopping can all be done.
Step 7: Stand taller than you sit.
If you want to be more active and burn calories, try to stand more often than you sit.If you can, stand at work.Stand during meetings, stand at your desk, or stand on a conference call.Stand when you're watching TV or get up and walk around during commercial breaks.Studies have shown that standing helps keep your heart rate elevated.
Step 8: Take a break for 10 minutes.
Even if you don't have a lot of time for physical activity each day or week, taking a few minutes every day to be active can help.Take a 10 minute walk break during the day.Most people have 10 minutes to themselves where they can be more active.It's still more than just a walk to de-stress from a long day.High-intensity interval training (HIIT), Orangetheory Fitness (OTF), and barre classes are some of the trendy exercises that focus on getting in a fairly high intensity workout in just a few minutes.Only a few are more than 10 minutes in length.Do more exercise on the weekends or days off.You can spend more time at the gym or get up later.Even if you only work two days a week, that's still better than nothing.
Step 9: Keep stress to a minimum.
Try to manage your stress if you can't exercise and you're trying to lose weight.It's more difficult to lose weight when you're stressed out.Cortisol is a hormone.This will make you feel hungrier and will cause you to crave high fat, high sugar foods.Take care of stress as best you can.Listen to music, take a hot shower, read a book and meditate.
Step 10: Enough sleep.
You need to make sure you get enough sleep.Those who don't sleep enough are usually heavier than those who do.If you don't get enough sleep, you can crave higher fat, higher sugar foods.It could increase your body's hunger hormone and make you feel hungrier throughout the day.Most health professionals recommend getting seven to nine hours of sleep each night, but do not sleep more than 9 hours often as this is related to weight gain.
Step 11: You should weigh yourself regularly.
It's important to weigh yourself when you're trying to lose weight.Regular and consistent weigh-ins help keep you motivated, help you stay on track and have been shown to help lose weight.If not every day, get on the scale one to two times a week.Over time, this will give you the most accurate trend of your weight loss.Try to weigh yourself at the same time every day.This makes your weight loss trend more accurate.
Step 12: Have something to be accountable for.
Having some accountability may motivate you to stick to your plan.It's a great way to be accountable.You may be more likely to stick to your diet or exercise plan if you know you have to get on the scale every morning.Try working out with a friend.Scheduling a workout date with a friend is something you're not likely to skip.Tell your friends or family what your goal is.They can help you with your goals and keep you accountable.