Knowing the Correct Portion Size can make a massive difference to your weight loss goals. You may be surprised to find out what an actual serving of something is.
You don't need to cook your own food or change your diet dramatically to lose weight. Eating smaller portions, not going back for seconds or adding on dessert, are easy ways to lower your calorie intake.
Don't skip meals
Yes, that's right, stop skipping those meals! This may seem counterintuitive after advice to eat less overall, but spacing out your meals across the day will help you to lose weight.
Skipping meals can actually slow your metabolism, meaning you won't be burning fat. It also affects your hormone and insulin levels, so when you do finally sit down to eat you are more likely to make unhealthy choices.
If you are rushed, a meal on the go like The Man Shake is a great option that's packed full of nutrition.
Squeeze in more movement
Exercise is important. It makes you feel great and burns calories. If you can set aside time for a 30-60 minute work out that's ideal, but if not you can still find time to exercise.
You can break up your exercise to fit your schedule. Fitness experts recommend 30 minutes of moderate exercise per day. If you do 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, then you've achieved that. While it may not seem like much at the time, everything adds up.
Practice simple food swaps
Simple food swaps are a great way to cut the calories, and it won't cost you any extra time or effort. Leaving the cheese off a burger or choosing a bottle of water instead of a soft drink are little swaps you can make that add up. Making a few simple food swaps across a day will greatly contribute to your weight loss goals.
Make sure you're sleeping enough
The curse of a busy schedule is that it feels like there are never enough hours in the day. Waking up super early or staying up late seems to be the only way to get things done - especially if you're trying to squeeze in regular exercise. If you're not getting enough quality sleep, however, this can have a detrimental effect on your weight loss goals.
6 - 8 hours of sleep each night is essential to achieving healthy weight loss and feeling well rested. It will have a positive effect on your work too!
Use your weekends wisely
Days off are to relax, refresh and regroup.
Using these days to plan ahead for the week to come enables you to make positive health choices like meal preparation and grocery shopping. You can also use these days to get in some longer exercise than you have time for during the week.
If weekends are for family and friends, then spend some time outside playing with your kids or doing something active with your friends.