Losing weight requires determination and perseverance. It can be especially difficult to devote effort to weight loss when you feel as if your time is in short supply. There are ways to cut calories without spending hours in the gym and preparing special foods. Aim for a gradual weight loss of 1 to 2 lbs. per week. Talk to a health care provider before beginning any new diet plan.
Step 1
Eat a healthful breakfast each day, even if you're in a hurry. Try a cup of yogurt and fruit or a bowl of oatmeal.
Step 2
Pack a healthful lunch. Try a low-fat lunchmeat and reduced-fat cheese sandwich, or a salad with vinaigrette dressing. Add vegetables such as tomato and red pepper slices. If you must dine out, choose dishes that are baked, broiled, grilled or roasted, not fried.
Step 3
Exercise in short bursts during the day if you can't find time to go to the gym. Climb stairs instead of taking the elevator. Take a walk during work breaks. Park your car farther away from your destination, or bike there instead.
Step 4
Pack individual servings of dried fruit, trail mix, mixed nuts, popcorn or raw vegetables for snacks. Keep healthful snacks on hand at work so you're not tempted to buy packaged foods or frequent vending machines.
Step 5
Purchase and store salads in your fridge for quick dinners. Mix in your favorite vegetables, such as tomatoes or cucumbers. Stick to low-calorie salad dressings and skip the cheese or croutons.
Step 6
Spend one night a week preparing healthful dinners to eat on busier days. Make broiled chicken and baked fish. Prepare a batch of brown rice and mix in vegetables when you're ready to eat dinner.
Tips and Warnings
- Ask yourself if you are truly hungry or just stressed when you feel hunger pangs. You may be more likely to eat high-calorie foods in times of stress, according to MayoClinic.com. Recognize warning signs, such as headaches, irritability and muscle tension. Try relaxation skills, such as yoga, deep breathing or meditation. Look for packaged convenience meals that contain approximately 1/4 to 1/3 of your daily caloric needs and 30 percent of calories from fat, with less than 10 percent of calories from saturated fat, recommends Columbia University Health Services. Choose meals with low sodium and at least 4 g of fiber.
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