Losing weight can be a big challenge if you are a busy professional because tight schedules and long working hours can translate into missed meals and skipped workouts. However, you can overcome this challenge by making the following lifestyle modifications.
Exercise in the Morning
Exercising in the morning is one of the best things you can do to achieve your weight loss goal because of excess post-exercise oxygen consumption. This simply means that morning exercise boosts your metabolism and helps your body burn more calories during the rest of the day.
Studies have also shown that testosterone levels are higher in the morning.
This hormone is essential for building calorie-burning muscles which help you lose weight even when you are resting.
In addition, morning workouts can be combined with other non-negotiable morning activities to create an automatic morning ritual.
For example you can reduce your chances of missing your workout by always exercising before taking your morning shower.
Exercising in the morning and then showering also saves time when compared to leaving your office during the day to commute to a gym, exercise and shower again before continuing with your other work day activities.
Doing cardio in the morning also starts your day on a great note because of the release of endorphins which make you feel good.
In addition, it is much easier to move morning exercise sessions earlier than to push evening ones later in the day if your work day extends into the night.
Exercising in the morning also increases your appetite and prepares your body to eat breakfast which is another great thing busy professionals can do to lose weight.
Studies have shown that eating breakfast every day can help you not only lose weight but keep it off.
The National Weight Control Registry which monitors people who have lost at least 30 pounds and kept if off for more than a year, found that eating breakfast was one of their key weight loss habits (1).
This study also found that breakfast skippers consumed more calories and fat than breakfast eaters.
Therefore ensure that you always eat breakfast since skipping it lowers your blood glucose levels. This makes you feel hungry and have low energy levels. As a result, you are more likely to consume high-calorie snacks during the mid-morning or binge at lunch or dinner.
For a healthy, weight loss breakfast you can consume whole grain cereal with low fat milk and berries. Another great option is oatmeal which has been topped with weight loss fruits and low fat milk.
Plan your Meals
Planning your meals simply involves writing down the foods you will eat at each meal for a period that can range from a week to several months and then creating a shopping list.
Taking the time to write down what you will eat helps you achieve your goal since it allows you to choose the right weight loss foods.
Planning your meals also helps you save time which is a precious resource for busy professionals since you can take your shopping list to the store and buy all the items in one trip.
After shopping, cooking and freezing your meals for the entire week reduces your chances of consuming calorie-laden fast foods since it ensures that you always have a healthy meal at home even if you leave work at midnight.
- Hill J, Wing R. The Weight Control Registry. The Permanente Journal, 2003 Vol 7(3).