Make Time

Most of us start our weight loss journey with full excitement, one day you are probably signing up for that gym, and the other day investing in a fancy weight loss program.

But have you ever noticed, that as time passes it all starts to burn out, and you put less time into reaching that goal?

Why's that?

It may be because you cannot manage those changes with your life routine any more. You cannot stick to your diet plan because you have to go to the office earlier, or you miss your gym session because of that important meeting.

If that's happening to you, don't have to worry. Because less time does not mean less progress. All that matters here is to find a balance between using the time you have more effectively and giving that time to yourself, your health, and your goals.

We are here to help you with this. We have come up with Psych Tricks and practical tips to help you overcome those biggest time barriers. 

Practical tip #1: Prep Your Food Ahead:

Getting late to the office and still not deciding what to have for breakfast, well, in that case, you may end up having that high-carb sandwich on your way.

It can mostly happen when you have not planned your meals already. Because sometimes the hardest part is to think of what you can have for your dinner or breakfast. But you can save your time and eliminate the decision fatigue by following simple steps:

Plan your meals

If you already know what to make for your meals, you can save a lot of time thinking and struggling with what you should eat today. So, try to plan your meals for the week ahead. And you don't have to worry about anything.

Make a list

Now that you have planned your meal for the week, it's time to put that plan into action. Open up your fridge and check if you need anything for the upcoming week. Make a list according to your preferences- healthy and important things at first.

Avoid shopping on weekends

We know you are a busy person & want to go shopping on the weekends. But trust us that is the worst thing you will do on your off day. The rush on weekends will not only make you spend more time but also get you distracted and you may end up buying something else. So try to go on a weekday evening, especially Tuesdays through Thursdays, which are the quietest. Here are some good tips.

Look out for canned or frozen foods

These food options may be more expensive, but pre-washed and pre-prepped fruits and vegetables are great options when you don't have much time to prepare a fancy meal. All you have to do is toss them into your salad or onto your plate and sprinkle some seasoning and you are good to go.

Fresh food is the best option but you can also find some canned food which are good in nutrients and free from additives.

Bulk up the right options

Try to bulk up the food items which can last longer such as nuts, whole grains, seeds and spices. Buying in bulk will not only spare you some time on your next visit to the grocery shop but it will also help you save some money as well. 

Keep your fruits & vegetables washed

Try to wash and cut your fruits and vegetables before storing them, so when you have a workload, they are all ready to use. Moreover, you can also keep the skin on, it will not only save you time but give you an extra dose of nutrients as well.

Prepare ahead

If you have any free days, you can use that time to prepare some meals for the busy days. So when you are in a hurry, you already have something in your fridge.

Invest in good cookware

As you spend your time and money choosing the right food products, choosing the right cookware is also important. Try to buy a large-size cookware, so you can double up your recipe. And those leftovers can be frozen for the busy days.

Practical Tip #2: Choose High-Intensity Workouts

There can be a lot of times when you can't find yourself to make time for your gym. But what if you don't have to spend hours and hours in your gym to complete your workout? What if you can finish your workout in less than half an hour?

Yes, it is possible with HIIT.

HIIT or high-intensity interval training, is a type of training protocol in which short periods of high-intensity anaerobic exercises are alternated with a brief recovery period of low-intensity movements. While doing HIIT, it is very important to choose a high-intensity exercise which you can not do longer than 20 to 30 seconds. And after that a 10 to 90 seconds period of low-intensity exercise. And then back to tough work.

One of the best things about this training is that it can be very effective in as little as 20 minutes and its efficiency goes a long way. There are numerous other benefits of HIIT as well including, fat loss, building muscles, increased strength, increased energy levels, appetite control, and other metabolic benefits.

Here is the complete guide to HIIT training that you can easily add to your routine:

Choose your exercise

There are hundreds of options available when it comes to high-intensity training; squats, jumping jacks, jump squats, mountain climbers, high knee, burpees, planks, lunges, skaters and many more. You have to choose any 4 exercises from these.

Create a plan

Choose your exercise, now make a list of these four by numbering them and putting the most difficult one at first, and the least difficult at the last. 

Put it to work

Now it's time to put your plan to work. Perform all of these exercises 1 through 4 back-to-back, 20 seconds on, and then slowing down for the next 10 seconds, and repeat until the times up.

Practical Tip #3: Prioritize Your Health

These days when social media has made people develop a lot of misconceptions about being fit and healthy, we all think somewhere that making perfect choices like getting 8 hours of sleep, going to the gym regularly, or following that specific diet plan, means you are healthy.

But that's not what it is, being healthy is not about perfect choices or lifestyle changes, it is about you, feeling satisfied. So, instead of just stressing out to complete your regular daily routine, focus on one thing every day, and that's how you can prioritize your health.

Meal prep

Prepare your meal ahead, to avoid decision fatigue.

Proper nourishment

Wake up a little bit early to have some time for a healthy and nourishing breakfast.

Warm up

Take a few minutes for a morning stretch, yoga or meditate to start your day healthily.

Comfortable clothes

Wear something comfortable which makes you feel more confident- even if it is a lucky belt or cap.

Hydration

Keep a water bottle with you, and drink a glass after an hour to keep you hydrated.

Have green

Instead of taking that pack of chips from the cafeteria, try to have some fruits or vegetables as a snack.

Have some fresh air

Leave your office chair and go out for some fresh air to relax your mind and body.

Stay connected

Call your close one in your free time to catch up.

Be Mindful

Whatever it is- eating, walking, resting. Be mindful of every step especially when it comes to your meals.

Final words

It may be easy to make a list of your goals and adapt healthy changes to reach that goal. But sometimes staying stick to those changes can be challenging, especially when you are focusing on various goals at a time. The psych tricks we have mentioned above will not only make it easier for you to stick to your healthy changes but these will also keep you motivated throughout your journey. So don't forget, you can also achieve your goals even if you have less time, just follow the above steps and you are good to go.