by MARSHALL BONE
Millions of people struggle with weight. We’re all too familiar with the feeling of watching the scale and stressing about that last slice of birthday cake. Even knowing the basic formula of “eat less and exercise more” doesn’t make it any easier to actually practice healthy habits alongside the hectic schedules of modern-day life. So how exactly do you keep the pounds off when you don’t have time for a regular gym routine? Thankfully, there are ways to manage weight that can fit into even the busiest of schedules.
Look at the Foods You Eat
Whether you’re looking to lose weight or maintain your current weight, pay attention to the food you’re eating. Changing your diet can have an immediate effect on the way you feel and push you that much closer to your goals. Introduce more fresh foods into your diet and avoid processed foods wherever possible. Switch out that bag of chips at lunch for a bag of trail mix or a cup of yogurt, and pay attention to your macronutrients: protein, fiber, and carbs, to make sure you’re getting what you need from the food you eat. If keeping track of all of that feels like too much, then perhaps try looking into a metabolism reset diet that can help simplify decision-making.
More than just changing the food that you eat, make sure you’re keeping to regular eating schedules. Studies have shown that irregular meal times can have a negative effect on insulin resistance and stress hormone levels, two things that play a big factor in maintaining a healthy weight.
Drink More Water
The average person should drink around 64 fluid ounces (two liters) of water a day. Other drinks also count towards hydration, including low-fat milk, sugar-free drinks, and small amounts of fruit juice (because it’s high in sugar). Even small amounts of caffeinated drinks can keep you hydrated.
Water is a natural appetite suppressant, so drinking water before meals can help you feel fuller and eat less. Drinking water throughout the day can also help you stop reaching for snacks.
Change Your Sleep Habits
This may seem strange because most of us don’t associate sleep habits with weight gain, but getting a full night’s rest is actually vital to health in more ways than one. Studies on sleep and weight loss have shown us that there is a direct correlation between people who struggle to get a full night’s sleep and factors that affect weight, such as:
- metabolic dysregulation
- increased glucose intolerance
- increased feelings of hunger
- less energy for physical activity
If you struggle to get a restful night’s sleep, then establishing a solid nighttime routine is essential. Avoid excessive screen time too close to the end of the night. A nighttime supplement like melatonin may help, or else try an evening cup of chamomile tea to help you drift off. You should aim for a full eight hours of sleep each night in order to get the most benefit.
Find Ways to Introduce More Movement Into Your Life
Even if weekly trips to the gym are out of the question, there are countless small ways to introduce more movement in your day-to-day that can be done with minimal time commitment. Set a timer throughout the day to remind yourself to take a small five-minute movement break, or if you work from home, invest in a standing desk to help fight off the sedentary office lifestyle.
If you commute, try adding some movement on your way to work: this could be parking a little farther from the office to give yourself an excuse to walk, or perhaps even biking to work if you live somewhere where that’s possible. Find activities that you enjoy doing and look for little ways to introduce them into your routine.
Remember That the Little Things Add Up
Most people view weight loss as an all-or-nothing game and give up when they realize they can’t keep up with a grueling exercise routine and hyper-restrictive diet. But the truth is oftentimes that way just isn’t sustainable for anyone living a full and busy life. That doesn’t mean all is lost. Sustainable weight loss is about the small things. Get the smaller-sized drink at the coffee shop in the morning, or swap out your fries at lunch for a salad. Small choices add up over time, and doing something is always better than doing nothing. Don’t get discouraged just because you don’t have room in your life for those big changes. Instead, focus on the little changes you can make today.
Marshall Bone is a writer, copy strategist and all-around stylish guy who has been following trends in GQ for more than two decades. Voted best-dressed both his junior and senior year, Bone has continued this legacy and can be found covering various topics from men’s fashion to self care and grooming. He enjoys reading and is based in the greater Los Angeles area.
