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When you work the day, even every small step you take toward a healthier lifestyle matters. You may think that you don’t have any time and real weight loss can’t just be one of the options for you right now. Indeed, healthy weight loss can be a time commitment, especially if you’re overweight thanks to your tough schedule that sticks you to fast food and unhealthy snacking. However, if you spend your time wise enough, you’ll be able not just keep your weight but also to lose weight. Here are some smart solutions for busy people to make dropping pounds much easier.
Ditch the 'All-or-Nothing' mentality.
Many people usually believe they have to spend hours at the gym to stay fit. Some of them even buy gym equipment or exercise machines for their living places. They even try to eat as less as possible hoping not to gain weight and lose some weight. The truth is - instead of suffering from all of this most of them quit or don’t keep the decision they’ve made at the beginning. Skipping the gym doesn’t mean you shouldn’t watch your calorie intake for the rest of the day. Exact the opposite - do your best to keep the balance.
Try to move around more during the day.
"People think that doing about 2-3 hours cardio a week is quite enough. The fact is that you can burn a lot of calories in other situations as well. too,” says Katula. Managing your time wiser, you could break your workout time with 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and if you can do that five days a week, you’re there. Play tennis, do little cardio, go for a walk during the lunch as walking and breathing a fresh air also increases your wellness. Keep the consistency!
Eat smaller portions.
When it comes to eating, there are two options. Firstly, is eating less as it doesn’t take much time or costs much money. Most people just reduce eating by just taking smaller portion sizes, or skipping dessert. For the others, preparing own meals is a big win. If you think you can do this most of the time, go ahead! Build a strategy of bringing your lunch to work on some of the weekdays. You’ll only benefit from this.
Make sure you're sleeping enough.
When it feels like there aren’t enough hours in the day, it may be tempting to stay up late or wake up super early just to get everything done. Most of the time we sleep for less than seven hours. At that time, our metabolism slows down. According to some studies, the same person burned 400 fewer calories when they slept for 5.5 hours vs. 8.5 hours, so keep this in mind so this can be another reason why you’re not losing weight. If you’re overloaded with work, you definitely need a lot of energy to complete your workouts.
Drink water regularly.
Drinking water during your meal? That’s one of the things that decreases the chances of getting in shape. According to recent studies, drinking half a liter of water about 30 minutes before meals reduces hunger and lessens calorie intake. Replace calorie-loaded drinks with water, and you’ll get a better effect. Plus, drinking water helps to boost the number of calories burned by 24-30 percent over a period of 1.5 hours, so drink water as much as possible.
Don't skip meals.
This is one of the most common mistakes people make. Our body’s functioning all the time and if we don’t get any food, not refueling can slow metabolism, affecting hormones and insulin levels.
Most working people have a cup of coffee in the morning and then no real food until late afternoon. Remember - keep a consistent schedule. Include in your food strategy eating 3-5 times a day - three small portion meals a day, some snacks, or even five mini meals.
Limit Alcohol But Don’t Cut It
Many fitness gurus say that if you want to stay fit you should give up drinking alcohol. Indeed, there’s truth in these words as drinking too much can cause weight gaining. But enjoying a drink isn’t a crime, so if to drink wise, it won’t wreck your health. For instance, to keep the balance you can skip drinking on certain days of the week. If you think that you can’t help drinking or can’t drink balanced, just give it up for a while until you achieve your goal and drop some weight. Choose the strategy which is better for you.
Avoid sitting down when you can stand.
A sedentary lifestyle is definitely bad for your heart and your life. Moreover, sitting for too long also weakens your brain in the areas associated with memory, increases the risk of cancer and diabetes. What’s the most frightening - it increases the risk of early death.
Why avoid standing if it helps also to burn more calories. If you use a computer and your office doesn’t offer a standing-desk setup, this can be a perfect option for you. It’s all about how much you want it as you can do the “standing strategy” whenever you want - during your morning train ride, staff meetings, an evening phone call with your brother or any other close people.