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Weight Loss Tips for Busy People

By Ellie B. Graphic Designer  Tuesday 26th September, 2017
Weight Loss Tips for Busy People

Weight loss tips for busy people 

1 in 4 adults living in the UK are now considered to be obese. Plus, it is estimated that 80% of us exercise less than the recommended three times per week and just 31% of us eat the advised five portions of fruit and veg on a daily basis. Unfortunately, many of us struggle to juggle exercise and healthy eating with busy work environments and family demands. So here are a few simple weight loss tips for busy people.
 

Exercise and fitness tips 

  • Take the stairs: Always take the stairs instead of the lift as just 5 minutes of stair climbing can burn 45 calories.
     
  • Get equipped: Invest in some simple fitness equipment to be used at home e.g. dumbbells or an exercise ball to help you get the most out of your workouts.
     
  • Multitask: Use a treadmill or exercise bike while doing other activities such as watching television or films.
      
  • Leave the car behind: Always walk or bike short journeys rather than driving, or take the bus and get off a stop too early.
     
  • Plan shorter workouts: High-intensity ten-minute workouts can work wonders for weight loss when done daily. It’s important to mix it up to work different parts of the body.
     
  • Add strength training to your regime: Just five minutes of strength training exercises daily can help to maintain muscle mass and burn fat. Complete three sets of fifteen reps each day.
     
  • Keep your gym gear in view: Keep your gym gear at your desk or near the front door as a regular reminder. 
     

Healthy food changes 

  • Say no to soda: Swap fizzy, sugary drinks for carbonated mineral water with a twist of lemon.
     
  • Eat your five a day: Go for salad or vegetables to accompany your meal when dining out, rather than chips, bread or mashed potatoes.
     
  • Limit caffeine: A morning cup of coffee is fine. But overdoing the caffeine can trigger energy crashes that leave you feeling tired and craving sugary, fatty foods.
     
  • Choose filter coffee: If you do drink coffee, opt for filter coffee with skimmed milk rather than a fancy latte to cut up to 200 calories.
     
  • Avoid refined carbs: Refined white bread, white rice, and white flour offer little nutritious value and increase weight gain. Instead, opt for whole grains with a low GI and high fibre content. 
     
  • Don’t fry food: Try using naturally low-fat methods of cooking such as grilling, poaching, boiling or steaming to reduce the fat content of food.
     
  • Plan healthy lunches: Planning your lunches for the week ahead can help you stick with healthy options, rather than buying fast food nearby.
     
  • Keep healthy snacks on hand: Keep fresh fruit, nuts, or seeds at your desk at eye level. Keeping them in your line of sight means you reach for them first.
     
  • Cook in bulk: Make extra portions and save them for lunches or evening meals during the week so that you have a few easy meals to choose from when you get in from work.
     
  • Limit alcohol intake: Stick to the one-drink rule when out drinking with friends. 
     

Superfoods to aid weight loss 

  • Apple cider vinegar: Apple cider vinegar is rich in antioxidants, fibre, vitamins and minerals, all of which can support sustained and healthy weight loss. The acetic acid content acts as an appetite suppressant to reduce portion sizes. People who take apple cider vinegar supplements before meals also have significantly lower post-meal blood sugar levels, which means no energy spikes and crashes.
     
  • Raspberry ketones: Ketones are natural compounds found in raspberries that increase the presence of adiponectin, a protein that helps to regulate metabolism. Raspberry ketone supplements are derived from actual raspberries and are a convenient choice as you would need to eat a huge amount of fresh raspberries to get the same effect.
     
  • Green coffee beans: Unroasted green coffee beans are rich in antioxidants and a substance called chlorogenic acid. There is some evidence to show that chlorogenic acid can reduce the absorption of carbohydrates in the digestive tract and so lower blood sugar and insulin spikes. For this reason, green coffee bean supplements are becoming increasingly popular
     

Simple lifestyle hacks  

  • Schedule your workouts: Pencil in your workouts for the week ahead, and when possible try to exercise in the morning. This helps you to get your daily exercise done before excuses pop up later in the day.
     
  • Find a fitness buddy: Finding a friend to workout with can make it more exciting and help to keep you motivated. Plus, you can chat about your progress. 
     
  • Track your progress: It’s important to track your weight loss goals, exercise, calories, progress, and there are many online apps available to make this simpler. 
     
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