You know you want to lose weight but when you’re so busy running from
home to work and back, how do you do it? Is it even possible with so
much going on? You can lose weight while keeping a busy schedule but it
does require extra planning and foresight. The most difficult part to
manage is fitting exercise into the day but with just a few small
changes it can be done.
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| The BEST Kind of Busy Schedule! :) |
You should start by thinking about how much weight you want to lose.
Many people expect to start a program and drop pounds almost
immediately, and then become discouraged when it doesn’t happen. If you
have more than five to ten pounds to lose, be prepared to spend six
months or longer working toward your ultimate goal. Even if you do only
need to lose five pounds, you should still allow more than a few weeks
to see it disappear. As it has been said so often, the last five pounds
is often the most difficult to lose, but with patience, a good diet, and
plenty of aerobic exercise, it can be done.
The most successful dieters all have some characteristics in common.
First, they all include regular exercise in their schedules, regardless
of how busy the day may be. Exercise is necessary to burn calories and
fat, and one dash up the stairs isn’t going to do it. For maximum fat
burn you should exercise a minimum of 45 minutes per day and more would
be excellent. Before you panic, the 45 minutes does not have to be all
at once. Research has shown that short, intense bursts of exercise can
be just as effective as one long workout, so all you have to do is fit
in several short segments of exercise throughout your day. Try walking
around your office’s parking lot during your lunch break or walking up
four flights of stairs to your office rather than taking the elevator.
If you are one of the fortunate employees whose companies provide
fitness facilities on site, make the most of it! Either arrive early to
workout, shower, and change before work, or hang around afterward to get
in your exercise. Company fitness facilities are absolutely wonderful
since most include not only workout machines but saunas, fully equipped
locker rooms, and even the occasional swimming pool.
Other ways to get your 45 minutes of fat-burning exercise in is to
purchase a few small fitness items to keep in your office and use
several times daily. Good choices for office fitness equipment include
hand weights (which often come with their own storage rack), resistance
bands, and yoga mats. You may want to consider a jump rope but obviously
bring a change of clothing since it can be rather too intense for the
office. Set your computer to give an alarm four times throughout the day
to remind you to get up and exercise. Even just ten minutes of weight
lifting or resistance training four times throughout the day adds up to
forty minutes! That’s fantastic!
You will probably find it easiest to do your aerobic exercise outside of
the office. If your schedule permits you to attend gym classes several
times during the week, take a high intensity class that keeps your heart
pumping for thirty minutes or longer. Another excellent option is to
swim. Swimming is one of the most powerful exercises for shaping the
body fast. Since the body is supported by water, your muscles receive a
better workout since they must propel you through the water. Swim for 45
minutes three to four times a week and you will see results within
three weeks. For those who can’t get to the gym or a pool, go for a run
or a fast power-walk on your street. Incorporate arm movements into your
walk to boost your heart rate and burn more calories. Also check your
local video store for fitness videos that you can do in the privacy of
your own home. There are many great videos that work your body just as
much as a challenging gym class and you don’t have to worry about anyone
staring at the sweat dripping down your back and face. Maintain a
regular exercise schedule of 45 minutes of aerobic exercise three to
four times per week in addition to strength training and you will notice
a change in your body very rapidly.
In terms of diet, the change that most busy workers need to make is to
avoid fast food. Double cheeseburgers, fries and milkshakes are all
heavily laden with fat, calories, and sodium – three things that will
slow your weight loss effort down fast. Instead, eat a diet that is
balanced and nutritious with a minimum of saturated fat, simple sugars
and sodium. One easy way to make a diet change is to eat only organic.
There are thousands of delicious organic options available and an
organic-only diet naturally delivers you from the vast majority of fatty
junk foods. Add plenty of vegetables and salads to your menu as well as
regular protein for a giant boost to your weight loss program.
While losing weight on a busy schedule is difficult, it is by no means
impossible. Exercise regularly, eat healthy, and you will see the pounds
melt away.
