Here’s How To Lose Weight When You’re Busy

Sometimes just wanting to hit the gym isn’t enough. Despite making plans, things happen along the way – whether it’s deadlines, household chores, or the other last minute things that crop up. Unfortunately, having a job that keeps you seated in front of a laptop all day or being so busy that you end up reaching out for unhealthy fast food or snacks might cause you to gain unwanted weight.

However, losing weight isn’t as hard as you think. In fact, there are some things you can do, regardless of how packed your schedule is. So don’t give up just yet! Today, Evolve Daily shares The Busy Person’s Guide To Weight Loss:

1) Ditch that “all or nothing” mindset

Being well rounded in BJJ means training both in the gi and no-gi.

If you think about it, you actually don’t need extra time to move more or eat less – and these are two essential components of weight loss. So if you think that you must spend that hour at the gym or eat salads thrice a day in order to see results, it’s time to change your mindset. This is because you will be more likely to throw in the towel if you’re unable to do those things due to your schedule.

Instead, treat every decision as a chance to make a healthy choice. That means drinking water instead of soda, or taking the stairs instead of the escalator or lift. By doing so, you will then be able to take those essential steps to weight loss, because every step counts, no matter how small it seems.

 

2) Wake up earlier for a workout

Evolve MMA has martial arts classes as early as 6.30am!

Let’s be honest. Sometimes evening workouts don’t happen – especially on weekdays. After all, there could be late meetings at work that drag on or maybe spontaneous dinner plans that just happen. Because so many things can get in the way by the time evening rolls around, why not make it a point to work out first thing in the morning? By doing so, you’re more likely to follow through with your plan.

You may not be a morning person, but before you write this off, hear us out. Exercising first thing in the morning burns up to 20% more fat when you do so before having breakfast. Besides that, you will also be able to focus more throughout the day. If you absolutely can’t do morning workouts, then why not train with your loved ones, or squeeze out some time over the weekend? One hour is only 4% of your day, so no excuses!

 

3) Don’t skip your meals

Kettlebell training is a great way to build your strength.

Have you ever been so busy that you skipped your meals? If you’ve made this a habit, then it’s time to stop! This is because depriving your body of food can affect your metabolism and also potentially cause you to overeat once you decide to finally have a meal because by then you would probably feel like you’re starving.

 

4) Practice portion control

With so many different techniques to grasp, there’s never a dull moment in BJJ class.

The thing about eating less is that it doesn’t require more time. In fact, it’s the opposite – because you have less to eat! So start monitoring your portions and of course, ensure that you’re eating appropriate portion sizes. An easy way to do this is by saying no to desserts and second helpings. Apart from portions, it will also help to prepare your own food as you will have full control over the ingredients. We suggest preparing and packing your food as and when you can – even if it’s only one meal a week!

 

5) Drink enough water daily

There isn’t a more fun way to train than under the supervision of World Champions!

Be honest. Do you only reach out for a glass of water when you’re feeling thirsty? If your answer is yes, then it’s time to change that – because water can be helpful when it comes to weight loss. Apart from being calorie-free, it also keeps you hydrated and can reduce your appetite when you drink it before your meals. A simple way to cut back on calories is by replacing sugary beverages with water. Also, you might want to reduce your alcohol intake if you’re serious about reducing your waistline!

 

6) Get sufficient quality sleep

You can burn up to 1,000 calories in a 60 minute Muay Thai training session.

When you have a crazy packed schedule, you’re bound to feel like you need 48 hours in a day. Sometimes you even stay up late just to get everything done, or perhaps to simply relax after completing all your tasks. Unfortunately, when you deprive yourself of quality sleep, you lack the energy to get through the next day and end up having unhealthy cravings as your body wants those fatty and sugary foods for energy.

No matter how busy you get, you should always ensure that you’re getting at least 7 to 9 hours of sleep every night. This is because your body needs to rest in order to function well.

 

7) Stay active whenever you can

ONE Superstar and multiple-time Muay Thai World Champion Sagetdao Petpayathai trains hard at the Evolve Fighters Program.

It helps to think of burning calories the same way you think of saving money – every small bit counts because at the end of the day, it all adds up. So even if you end up not being able to commit to that 60 minute workout, you can fit in 15 minutes of bodyweight exercises after waking up and before you sleep, perhaps even another additional 10 to 15 minutes of brisk walking when you get off the bus a stop earlier to walk home. It helps to consistently do these mini-workouts because as we mentioned earlier, every move counts!

So tell us, which of these tips helped you the most?

 

Want to know more about losing weight?

Discover How Martial Arts Melts Away Fat >> 

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