Overcome a sedentary occupation and a packed schedule by sneaking in physical activity and making your meals work for you to reduce appetite and increase metabolism. To lose weight on a busy schedule, pay particular attention to caloric intake, as you will have less time to burn off dietary indiscretions at the gym.
Step 1
Drink two eight-ounce glasses of water before meals to lose an extra pound each month. Staying hydrated prevents you from confusing thirst with hunger, increases your metabolism and fills your stomach to prevent overeating, so carry a water bottle around with you and drink throughout the day and before meals.
Step 2
Get 30 percent of of your food intake from protein and you'll end up eating 500 fewer calories each day, a study published in the "American Journal of Clinical Nutrition" urges. Cut this many calories and you could lose a pound a week. Use an online calorie counter --- such as the Daily Plate (see the Resources section) --- to evaluate the protein content of your food.
Step 3
Stand up and move around to mitigate the effects of a sedentary occupation. Research published in the "International Journal of Behavioral Nutrition and Physical Activity" indicates that reducing sedentary behaviors --- such as watching television or typing --- is as important as increasing physical activity --- such as running or weight lifting --- in the fight against obesity. So even if you don't have time to actually hit the gym, you can walk during your lunch break, take the stairs instead of the elevator and park far away to sneak physical activity into your schedule.
Step 4
Make the most of the time you do spend at the gym by doing an intense circuit-training workout. Stack resistance exercises back to back, with minimal rest between sets to keep your heart rate high and your overall workout time to a minimum. Select exercises that target all of your major muscle groups and aim for three sets of 12 repetitions of each exercise.
Step 5
Sleep at least seven hours each night to keep your hormones and appetite in check. When your schedule is packed, you may be tempted to skimp on shuteye, but a study published in the "Journal of Clinical Endocrinology" indicates that leptin levels --- an appetite-regulating hormone --- depend on sleep duration.
Tips and Warnings
- Spend your leisure time in highly physical activities, such as hiking or playing tennis, versus sedentary activities, such as watching a movie or reading.
- Consult your doctor before beginning any new diet or exercise regimen.
Things You'll Need
- Water bottle
- Online calorie counter
References
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite; David S Weigle et al.; July 2005
- "Journal of Clinical Endocrinology"; Leptin Levels Are Dependent on Sleep Duration; Eve Van Cauter et al.; 2004
- "International Journal of Behavioral Nutrition and Physical Activity"; Joint Associations of Multiple Leisure-time Sedentary Behaviours and Physical Activity; Takemi Sugiyama et al.; July 1, 2008
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