Diet

Lose Weight with ZERO Free Time

Lose weight with zero free time. Can't spend hours cooking healthy meals or in the gym? Reach your weight loss goals fast by using these 5 quick losing weight tips!

Need to drop some pounds but don’t have hours of extra time every week to spend cooking healthy meals or at the gym? You’re not alone! Fortunately, there’s plenty of ways you can lose weight with zero free time, without making any huge changes to your busy life.

Listen to Relaxing Music

Rather than tuning into the non-stop negativity of the news during your commute, put your playlist on something relaxing. Something slow and soothing will help keep you calm and de-stress, which is important because this lowers your levels of the hormone cortisol.

During times of stress, the amount of cortisol in your body rises. This causes increases in your insulin, which will cause a drop in blood sugar levels. That makes you crave sugar and high-calorie foods. So tune into something soothing — you’ll feel better and lose weight while doing it!

Indulge with Dark Chocolate

Have a sweet tooth that just can’t be completely ignored? Don’t abstain completely, or you could eventually give in to a diet-ruining binge. Instead, choose dark chocolate when you need to have something sweet.

Dark chocolate is packed with antioxidants, and has proven by researchers to be more filling than regular milk chocolate, meaning you’ll fill up faster and eat less. To really control yourself, break off a reasonable portion and put the rest away before you enjoy your treat.

Set Your Fork Down Between Bites

Researchers have found that your brain takes up to 20 minutes to get the message from your stomach that it’s full, and it’s time to stop eating. You can probably see then how chowing down quickly can lead to overeating!

Instead, avoid accidentally eating too much and take more time to enjoy your meal with just the simple act of placing your fork down between bites. You can keep yourself occupied by having a nice conversation or catching up on your reading while you chew.

Do “Flash” Workouts

“Wait, I don’t have time for working out, that’s why I’m reading this!” Hear me out, I’ve got ya! While you might not have time to hit the gym, or even to do a short 15 to 20 minute workout at your home, you can still get a quick sweat in.

If you’ve got just 30 seconds to a couple of minutes of free time per day, you’ve got more than enough time to take advantage of the boost to metabolism that exercise provides. Speed up your metabolism and you’ll burn more calories all day long.

Have something in the microwave, or a commercial break just came on? Challenge yourself by seeing how many burpees you can do. Keep it interesting by trying to do more with each commercial break. The best part is, it’s easy to start because you know it’ll be over quick!

Burpees are a safe, wonderful full body exercise that you can do at home. Check out the video below to learn how to do burpees:

Take Your Dressing on the Side

Salads are an excellent, low calorie meal choice that can be easily found at almost any restaurant or store these days. Most people know to watch the toppings, and to be careful with what salad dressing you use.

But you can be unwittingly killing your weight loss progress by how you take your salad dressing. The next time you have a salad while out and about, ask for your dressing on the side — don’t worry, it’s a normal request.

Studies have proven that you’ll use less dressing — thus eating less calories — without feeling like you’re actually using any less than normal.

Be Wary of “Healthy” Foods

Making the right decisions when it comes to your diet is the most important aspect of losing weight by far. Even if you did have hours upon hours to spend in the gym, you could quickly erase all that hard work with one poorly chosen meal.

And since you’re short on time, it’s even more important that you be careful with your food choices. Many on the go options you’ll find in stores these days market themselves as healthy, when they certainly are not.

Protein bars, for example, often have less protein than you’d expect and just as many calories and sugar as a typical candy bar! From now on, when you pick up something on the run look at the back of the label not the front.

Fill Up on Vegetables

Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women when it comes to getting results from diet and exercise. He recently started emphasizing what he calls the “5 wonder veggies for women.”

Studies showed that when women added these common vegetables to their diet their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.

Hopefully, you’ve found more than a few tips on how to lose weight with zero free time! Make sure to pin this so you can check back if you need a reminder down the road!