Losing weight and maintaining your results requires effort, consistency, and time.
Yet, time is something many of us struggle to manage or find during the day when we’re constantly being pulled in one direction or another due to commitments to family, friends, and work.
To help you satisfy all those demands and keep your weight loss results, here are 6 proven time-management tips that support weight loss.
6 Time-Management Tips for Greater Weight Loss
#1 Meal Plan
Just like you plan meetings, workouts, and get togethers, you should also plan your meals for the week. This eliminates guesswork as well as wasted time trying to figure out what to cook and eat for the day / week.
Now, you don’t have to plan every meal of every day of the week, but the more meals that you can plan for and prepare in advance, the more time you’ll save during the week, giving you more time to get other things done (or relax!).
Meal planning also helps ensure you stay on track with your nutrition plan and reduces the likelihood you’ll end up hitting the drive-thru or takeout joint on your way to/from work.
#2 Make a Grocery List
After you’ve got your meals planned and scheduled for the week, it’s time to make a grocery list.
Too often, individuals hit the grocery store without a list, which leads to impulse purchases (i.e. empty calories), and, more importantly, wasted time.
Creating a grocery list, based on your meal plan established in step #1 above, helps you stay on task while you’re in the grocery store, saving you time, money, and unnecessary calories.
Some additional grocery-shopping tips to keep in mind as you plan for the week are to make sure to always have some pantry staples on hand -- pasta, rice, canned tuna, canned tomatoes -- as well as frozen fruits, veggies, and proteins (chicken or fish). This way you always have stuff on hand to whip up a quick, healthy, and delicious meal instead of ordering takeout!
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#3 Batch Prep & Cook
Yet another way to streamline your meal prep and get more time back each week is to batch prep and cook your meals.
Instead of cooking each meal during the day and then eating it, try making big batches of soups, stews, roasted veggies, pasta, rice, and/or protein. After you’re finished cooking, you can then portion them out so you have enough for several days.
If you make a particularly large batch of food (more than 7 portions), you can individually portion and freeze the rest so you always have a healthy and delicious meal at the ready!
Batch cooking eliminates the common excuse of “I don’t have time to eat healthy.” Since your refrigerator (and/or freezer) is always stocked with healthy options to support your weight loss journey.
#4 Plan Your Social Engagements
We are social creatures by nature. As such, we have an inherent learning to mix and mingle with others.
However, not everyone we spend time with shares the goal of weight loss, which can make it difficult to stick to your nutrition plan.
We can be tempted or goaded by others in the room to eat or drink things that aren’t in line with our goals, and because of social pressures, we feel compelled to oblige for fear of offending the people we’re with.
But, it’s important to remember that it’s ok to say “no” (politely). You have to be your greatest advocate. Realize that it’s OK to turn down an offer. Your health, wellness, and weight loss goals are only as important as you make them.
#5 Multi-Task
Multitasking is a dual-edged sword. In some instances, it can actually make us less productive (e.g. flipping back and forth between social media and work), while in others it can actually generate positive results and save us time!
Fortunately for weight loss, multi-tasking falls in the latter category -- beneficial!
For instance, you can watch your favorite TV show or listen to a new podcast while getting in your morning cardio. You can also prep and cook your veggies and proteins while doing laundry.
These tweaks may seem small individually, but compounded over the coming days and weeks, they will lead to huge savings in time!
#6 Separate Cardio and Weights
Exercise is a crucial component of weight loss. It helps increase energy expenditure during the day and builds lean muscle, which further boosts calorie expenditure since the more muscle you have on your body the more calories it burns each day, even if you’re just resting!
Yet, many people struggle to fit enough exercise into their week since they’re under the impression they have to be in the gym for an hour and a half or two hours at a time between cardio and resistance training.
One of the simplest tweaks is to split your cardio and resistance training into separate workouts during the day.
For example, instead of driving to the gym to get in your weight lifting and cardio in one solid block, why not perform fasted cardio in the morning immediately after waking. You don’t need a gym for cardio. You can simply walk right outside and go for a walk, hike, or jog. Another option is to perform bodyweight cardio circuits or jump rope.
Then, in the afternoon, you can hit the weights after work.
This also provides multiple opportunities during the day for you to boost your metabolism and increase calorie burning.
Now, if the thought of morning cardio sounds as appealing as a root canal, then you might benefit from a morning pick-me-up like our Fat Burner formulated for women and men which contain the proper ingredients to help you crush your morning cardio sessions and burn calories at an accelerated rate.
Or try the #1 non-stimulant fat burner L-Carnitine 3000 it will help your body burn stored fat as energy by grabbing onto stored body fat and breaking it down into fatty acids, and then sending the fatty acids to your mitochondria. Your mitochondria turn those fatty acids into ATP (energy) that powers your cells.
For weight training if you’re someone who needs a boost after a long day’s work at the office, you can take a serving of 1UP Pre Men or 1UP Pre Wormen.
You want to get the most out of your workouts period! If you have low energy or low performance in the gym, then take a pre workout 30 minutes before you start so that you can get the most out of your workout. 1UP Pre-workout will not only give you the energy and focus boost that you need, but it will also deliver the most important boost in Performance (extra reps; last few reps is where you make the most progress) and Muscle Pump (oxygen and blood flow to the working muscles). A muscle that does not receive adequate oxygen will give in, limiting the intensity of an exercise. Most people look to get energy out of pre-workouts, but what you really need is to make sure you are taking something for Performance and Pump. The harder you can go while in the gym, the more calories you will bu which means better results.
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