Are you one of those guys whose day starts at the crack of dawn and ends, if you’re lucky, before midnight? Does your hectic schedule leave you with little time for specialised shopping, calorie counting, or hours spent at the gym? If so, you’re not alone. Here are some proven, time-saving tips to help you achieve your weight loss goals without sacrificing precious time.
Problem: Limited Time and Patience for Complex Meal Prep
Solution: Weight loss doesn’t have to be a hobby. If you want to lose weight at mealtime, take your plate and fill half of it with vegetables, a quarter with meat and the other quarter with bread, pasta, rice or potatoes. It’s as easy as that. When you have snacks in between meals, combine a little protein with carbohydrates such as milk and fruit, nuts and bananas, and bread with cheese or tuna.
Why It Works: It’s all about kilojoules. By controlling your portions, you’re automatically reducing your kilojoule intake. And you win by giving half your plate to veggies, because they have fewer kilojoules, whereas meat and starches, in general, have more kilojoules and should be consumed in smaller quantities. You must, of course, ensure the correct balance of these food groups. Dividing up your plate is the simplest solution.
READ MORE: These are the 3 Stages of Weight Loss, According to Dieticians
Problem: Eating on the Go
Solution: Keep healthy snacks like nuts, dried fruit, and whole grain crackers on hand at all times. These portable options provide quick energy without the excess saturated fats found in convenience store pastries and snacks.
Why It Works: Consuming nutritious snacks throughout the day helps maintain energy levels and prevents overeating later on. By avoiding high-fat, high-calorie snacks, you’ll stay fuelled without compromising your weight loss efforts.
Problem: Skipping Breakfast
Solution: If you have a minute to spare, between gelling your hair and brushing your teeth, then you have time. Try these one minute breakfasts:
- 1 fruit + glass of low-fat milk
- 1 handful of biltong + 1 fruit
- 1 low-fat yoghurt + 1 handful of dried fruit and nuts
Why It Works: Breakfast jumpstarts your metabolism and provides essential nutrients to fuel your day. Opting for protein-rich and fibre-filled options helps stabilise blood sugar levels and keeps you feeling full until your next meal.
READ MORE: This Is What Greek Yoghurt Does for Your Health
Problem: Lack of Time for Cooking
Solution: Dedicate a few hours over the weekend to batch cooking. Prepare meals in advance, portion them out, and freeze them for easy reheating during the week.
Why It Works: Having pre-prepared meals on hand eliminates the temptation to order takeout or grab unhealthy options on busy weeknights. Plus, research shows that individuals who cook at home consume fewer calories and less fat overall.
Problem: No Time for the Gym
Solution: A good foundation is to devote at least 30 to 45 minutes, twice a week, for exercises. If you don’t have that time, then try to move for five minutes, four or five times a day. Here are some ideas of what you could do:
- Do sit-ups while you watch TV
- Go up and down the stairs at least once daily
- Don’t sit down and talk on the phone. Stand and walk around.
READ MORE: 12 Research-Backed Reasons Men Struggle to Lose Belly Fat
Why It Works: Even brief periods of physical activity can boost metabolism and contribute to weight loss when done consistently. Aim for at least 30 to 45 minutes of exercise twice a week, or sneak in shorter bouts throughout the day if time is limited.
