If you are always busy, feel lazy or consider that you do not have time to improve your lifestyle habits and lose weight, then you should consider the following 11 easy ways to lose weight that we are going to share with you.
Before we get down to it, keep in mind that one of the main obstacles that most people put on themselves when it comes to losing weight is the lack of time to cook healthy meals and carry out an exercise routine.
However, often ‘lack of time’ is just an excuse to avoid trying and getting out of the comfort zone.
Today there are many simple and easy ways to lose weight to integrate into the routine. Plus, they do not require following a strict diet or intense exercise plan.
To help you achieve your goal, below, we want to share 11 tips to lose weight.
11 easy ways to lose weight when you don’t have much free time
Pay attention! Here we share the 11 simple and easy tips that will make you lose weight even if you do not have free time.
1. Fresh lemon water
Start your day off with fresh lemon water. It should be the first thing you do before eating or drinking anything else. And it’s at the top of our list for good reason. There are many benefits of drinking fresh lemon water on an empty stomach first thing in the morning, to mention a few, drinking lemon juice will;
- Help maintain a healthy digestive system by promoting digestion and increasing your metabolism thus helping you to lose weight!
- It’s good for your skin
- It’s high in vitamin c which is great for your immune system
- It’s anti-inflammatory properties help fight sore throats, respiratory tract infections, muscle and joint pain.
- Help maintain a healthy mouth.
As you can see there are many reasons for both health and weight loss, why drinking water cold or warm with some fresh lemon in first thing in the morning can be beneficial.
2. Eat a balanced breakfast
Eating a healthy breakfast every morning, right from the get-go, is one of the easiest approaches to secure your ideal weight. The important thing is to start the day with smarter food decisions.
Choosing something unhealthy will increase the feeling of anxiety in later hours and lead to overeating. In contrast, when consuming protein, fiber and carbohydrates, satiety is prolonged, and the function of metabolism is supported.
Another option is to start an intermittent fasting protocol, the effects of which have been shown in scientific studies. Skipping breakfast can be an easy way to cut calories from your diet and promote weight loss.
3. Erase fast food from your meal
You might not have a lot of cooking time. But that does not mean you have to use junk or fast food for your eating.
Check your pantry and identify all the ‘junk’ foods or at least, those that from far away are not healthy. Take them out and set them aside. Find healthy substitutes and give them more priority on your shopping list from now on.
The idea is to clear the pantry and make sure it does not contain too many ultra-processed foods, treats, and junk, which neither nourish nor help maintain a healthy weight.
The chips, pastries, white flour and sugars, in general, are some of the groceries that you will have to fire to lose weight.
4. Consume black coffee
Black coffee without sugar is a perfect drink to start the day with the best physical and mental performance. It contains antioxidants and essential nutrients that benefit cardiovascular and brain health, among other body systems.
Also, unlike milk or cream which are calorific and can indeed add up over the course of a day, week, month and year, black coffee is deficient in calories and does not increase the risk of gaining weight.
5. Keep healthy snacks in sight
It is almost impossible not to feel a little hungry between main meals. It’s natural to have dips in energy throughout the day. That’s why it’s extremely important to carry healthy, low-calorie snacks with you. They will help you to resist the desire to eat badly whilst helping you to lose weight.
- Related – 14 healthy on the go snacks
Instead of eating cakes or fries, keep chunks of vegetables, fruit, lean protein in sight. These options are right for health, provide a feeling of satiety and are loaded with essential nutrients.
6. Prepare food on the weekend
An excellent way to guarantee good food choices is to prepare lunches for each day on a specific day; it can be Saturday or Sunday.
Although you should eat fresh where you can make meals ahead of time goes a long way to helping you be more successful at managing your weight.
You should try preparing meals and keeping them in the refrigerator for consumption during the week.
- Related – 77 meal prep recipe ideas
7. Schedule your exercise to lose weight
Finally, losing weight requires smart decisions and optimizing time.
When you’re busy most of the time, it’s often common to schedule meetings, appointments, and all kinds of events in advance. Well, with physical exercise, you should do the same.
It is a part of the routine. The early scheduling of some training increases the chances that it will be carried out. Also, if you can get your partner or friends to accompany you, you will have almost guaranteed success.
Therefore, this week your goal is to schedule in some exercise before you have a chance to get distracted by “life”. This could mean getting up 30 minutes earlier and going out for a walk, which could turn into a run later down the line, a quick 4-minute Tabata or 20-minute workout like this one. You don’t even have to do the same exercise each time, you could try yoga on one of those days.
If you know that the morning just won’t work for you then find another time in the day. Try to make this time a time that’s consistently free each day of the week so that you can create that new habit.
Start small and create new habits. It’s these positive habits that will help you move forward and reach your weight loss goals faster.
8. maximize fat burning from Walking
For most of us, walking is hands down one of the easiest ways to get moving and starting losing weight. It doesn’t require much effort and actually it’s a predominantly fat burning task.
Everyone can walk more than currently are. Task yourself with adding in more steps each day. Can you park further away, can you walk to work, school, college the shops, can you go out for a walk on your lunch break. Adding in more steps a day should be easy and they all add up.
Maximize the fat burnt walking by wearing a heart rate monitor or use the heart rate reader on your phone. Walking at 60-70% of your maximum heart rate will result in the most calories from fat being burnt. A whopping 85% of the calories you burn whilst walking in this intensity zone will be from fat!
Fat burning training zone chart
Check out the table below for a rough guide of what intensity and heart rate ou should be at for your age.
9. Chew slower
Crazy, we know. On one hand, it is essential for good digestion, the more you chew your food the easier it is for your body to metabolize it.
On the other hand, there are studies that have discovered that if you eat in a hurry, the satiety hormones are suppressed, and you will eat more than you should. So, if you can, eat more slowly, chew for longer, and you every bite, and your metabolism will appreciate it, you’ll feel fuller and therefore eat less (source).
10. Enhance the use of water
Water is the world’s greatest drink, it’s calorie-free and is vital for your health. Our body is made up of roughly 60% water, we are water so it makes sense for us to feed ourselves water to not only survive but to function properly. When we function as we should our metabolism will also work as it should. A properly working metabolism is what we need to burn through energy such as fat and carbohydrates.
It’s recommended that we should drink around 6 to 8 glasses of water a day (more if you are exercising or it’s a hot day).
We must not forget that fruits, vegetables and natural juices also provide us with a certain amount of water and hydrate us.
11. Eat an apple a day to lose weight
Something as straightforward and delicious as eating an apple a day can be vital to losing a few extra pounds. Apples are high in fiber and polyphenols which are non-digestible compounds that promote the growth of good bacteria in your gut.
These good bacteria help create balance within your colon which appears to help reduce inflammation and fluid retention whilst increase the feeling of fullness (source).
Also, fruit in general contains the right amount of fiber, a nutrient that prolongs the feeling of satiety while promoting digestion.
So, to keep yourself feeling full whilst getting in one of your 5-a- day, eat a granny smith a day.
Constancy is key!
If you follow these easy tips to lose weight and maintain a healthy lifestyle in general terms, you will be able to see good results soon, without making great sacrifices or putting your health at risk.
You can do it; create some small new habits and you’ll be losing weight in no time at all.
Also, remember to be consistent daily and, if in doubt, consult with your doctor or nutritionist.