Friday, March 25, 2016
Four quick weight-loss tips (when you're in a hurry)
1) Reduce your intake of processed/fast foods in a way that saves you both time and money.
If you like to cook, that's great. But if you chop, sauté, and bake all of your week’s food at once, you’ll save serious time from your schedule while ensuring that you fill up on healthy meals every day, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics.
Get the most out of every ingredient by making them in big batches and using them in multiple recipes. For instance, that steamed broccoli or those sauteed mushrooms can work as a stand-alone side or mixed into omelets, soups, or pastas.
2) Put a bit more focus on your strength training than your cardio routine.
To make sure you that get the most out of every minute you’re exercising, focus on strength training over steady-state cardio. You need both. But strength training reduces body fat in less time than cardio, according to 2015 research from the Harvard T.H. Chan School of Public Health. Researchers say that since strength workouts build muscle in addition to burning fat, they can increase your metabolism over the long term - to keep you losing weight even when you’re sitting at your desk.
3) Try having what you need delivered on a regular basis.
I don’t mean from the Chinese restaurant around the corner. For those who don’t even have enough time to prep their meals once a week, delivery services like The Fresh Diet and BistroMD, drop off fresh, customized meals right at your door. Meanwhile, HelloFresh delivers healthy groceries and recipes to you every week to cut down on time spent shopping.
Another idea for weight loss, dense-nutrition meal-replacements and time-saving is a product called Shakeology.
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4) Get enough sleep.
You really need about eight hours - give or take an hour. Sleep loss takes your diet with it. It’s a biological fact. In fact, research from the University of California, Berkeley shows that sleep deprivation increases activity in the brain’s reward center (which just loves sugar, salt, and fat), while down-regulating activity in the frontal lobe. That might be why a recent Mayo Clinic study found that the average person puts away an extra 549 calories on days after they miss out on just 80 minutes of sleep.
5) Try to cut restaurant meals in half.
Everyone is going to eat out from time to time, and that’s OK. But dinners with your family, friends, and business clients don’t have to derail your weight loss efforts. Just ask your server to put half of your meal in a to-go box - and even before it comes to your table in the first place. That way, you won’t be tempted to eat more than you really need and you’ll automatically have tomorrow’s lunch packed and ready to go. Win-Win.