“The best diet is the one you will actually do.”- Stan “Rhino” Efferding
Staying focused on a weight loss plan can be difficult if you have a busy schedule. We often put ourselves at the bottom of our to-do list. When everything is a priority, nothing is. So, what can you do to stay focused on your weight loss goals with everything else going on?
Dig Deep
Identify how the state of your health is affecting every other aspect of your life. Identify what is motivating you to make this change in the first place. Close your eyes and imagine yourself achieving your weight loss goal. How do you feel? What would change? In contrast with popular opinion, weight loss isn’t all about calories in and calories out or spending hours in the gym. There is a larger picture that incorporates other aspects of your lifestyle. Stress levels, hormones, sleep, and quality of food are all important pieces to consider.
Make Small Changes
Perfection is not the goal; consistency is.
Taking small steps to improve different areas of your life will get you to your goal more efficiently. Don’t try to change too much at once, there’s a good chance you will become overwhelmed and discouraged with the process and retreat back to your old habits.
Quittin’ Time
Pick a time in the evening when you just quit. Stop working, no more tasks. Make a promise to yourself you will stop everything during this time and dedicate the rest of the evening to you. This is your time to unwind and destress for the day. Stress impacts sleep. Sleep impacts appetite and weight.
Sleep
Getting good quality sleep is essential for energy levels and all bodily processes, including hormones. Insufficient sleep is directly linked to a hormone called ghrelin, which controls hunger and food cravings. Inadequate sleep makes us more prone to overeating junk food specifically and leads to cravings and overeating (Greer, et al., 2013).
Eat Whole Foods
“Whole foods” are unprocessed foods in their most natural state. Take an apple, for example—it has no ingredient label.
*Fresh organic fruits and vegetables
*Protein sources like steak, chicken, pork, turkey, eggs, bison, lamb venison, wild-caught fish.
*Legumes like beans and lentils
*Nuts and Seeds
*Healthy fats like olive oil, coconut oil, beef tallow, avocado oil and olives
*Dairy products like plain Greek yogurt and regular cow’s milk. (Most almond and oat milk have many additives and chemicals that aren’t even food)
*Coconut milk
*Dark chocolate, cacao nibs, dates, and figs
*Starchy vegetables like sweet potato and squash
*Honey, maple syrup, coconut sugar and stevia
*Beverages-water, tea, black coffee, green tea, seltzer water
Prioritize Protein
Protein is the only food we eat that builds lean muscle. High-protein diets regulate blood sugar and lessen cravings throughout the day. Start the day with a high-protein breakfast.
*Boil eggs the night before for a quick grab-and-go meal.
*Make a simple protein shake the night before TIP: add Greek yogurt for added protein.
*Greek yogurt is a quick, high-protein option. TIP: Buy frozen fruit to add fiber and vitamins/antioxidants.
*Overnight oats w/ maple syrup
Plan Ahead, Cook at Home
Many people miss the mark when it comes to weight loss because they are constantly reaching for something quick to grab and devour quickly. Most grab-and-go snacks are packaged and processed with many unhealthy additives that sabotage your weight loss efforts. It is key to set aside a couple of hours on your day off to cook and set aside food for the week.
*Purchase food prep containers.
*Make a “menu” for breakfast and lunch when on the go during the day, then an option for dinner. Making a menu gives you a focused list of food to pick up at the grocery store for the week, which is a time saver.
*Finding healthy recipes on Pinterest and other platforms is a fun and easy way to find inspiration for healthy meals.
Do what you can, when you can.
Along with fueling the body with healthy food, a good exercise routine is important.
*Exercise relieves stress.
*Burns excess calories.
*Boosts energy
*Builds lean muscle; the leaner muscle you have, the more calories you burn at rest.
*Improves mood.
You don’t have to spend hours at the gym. Home workouts for 15-30 minutes are doable even for the busiest person. HIIT-High Intensity Interval Training workouts are great for busy adults. They incorporate high-intensity exercise with minimal to no equipment and are designed to be done in shorter intervals.
Walk, Walk, Walk
Believe it or not, walking is one of the best weight loss exercises. Walking during your lunch break is a great way to incorporate exercise into a busy schedule.
* Grab a pair of headphones and walk during a meeting if possible.
*Incorporate family time and have the kids come along with you on an adventure walk.
*Leave the car at home and walk to a local coffee shop to finish up work.
Losing weight is difficult because it requires patience and focus. Keep in mind that perfection isn’t the goal; consistency is. The best weight loss plan is the one you’ll DO. Slowly incorporating healthy habits over time will help them become part of your overall lifestyle and will help you keep weight off for the long haul.
Reference:
Greer, S. M., Goldstein, A. N., & Walker, M. P. (2013). The impact of sleep deprivation on food desire in the human brain. Nature communications, 4, 2259. https://doi.org/10.1038/ncomms3259
