How to lose weight with a busy schedule?

Question

I basically need to lose about 5-7lbs. But i work 8 hours mon-friday and go to school at night sometimes not getting home until 8pm and then have to go right to bed so i can get up in the morning. I usually eat one meal a day with a little more depending upon the day and time i have at home. Any suggestions?

Answer 1

Hi Kelcey D! Good for you for looking to improve some health habits!

First thing, you are definitely not eating enough. One meal a day leads to improper balances in specific hormones that influence fat gain/loss and fat retention. With only one meal a day your body will go into 'conservation mode'. This means that it recognizes that it's needing to go long periods of time without getting fuel (food). Therefore, it'll want to store the calories in the most efficient way, as fat cells.

Also, try to take a walk everymorning first thing upon waking on an empty stomach. Even if you can only free up 20 minutes, it'll make a big difference.

Here are some quick tips for weight loss:

Do your cardio first thing upon waking on an empty stomach.
Eat small meals about every 3 hours. Portion sizes should be such that you are ready to eat again about every 3 hours. This will keep certain hormones balanced throughout the day to aid in fat loss and fat prevention.
Meals should be balanced. Meaning: if your meal/snack calorie breakdown is about 40% carbs, 30% protein, and 30% fat, then the rest of your meals should consist of the same breakdown. An EXCEPTION is any meal/snack within a few hours of bedtime. This meal/snack should be strictly protein, no carbs and no fats.
Minimize your sugar and saturated fat intake.
Include Resistance Training 3 times a week. The benefits of resistance training are extremely numerous! Fat loss is included.

To ensure the most efficient and safe results, utilize a Personal Trainer well educated in Exercise Physiology and Nutrition. Feel free to contact me with any questions: [e-mail].

Hope this helps!

Justin Brink
B.S. Kinesiology, CPT
http://www.acclaimedfitness.com

Answer 2

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Answer 3

Eat Veggies, grilled skinless chicken breasts, and grilled fish.

Cross training is really a great way to go.

Sunday - Try running a mile then walking a mile. If you can't do the full mile running that is fine. Push as far as you can.

Monday - Run .10 mile sprints 5 times. Cool down between each. Jog/speed walk .5 mile.

Tuesday - Ride a stationary bike for 45 minutes. Then do 35 of each.

Sit ups
Crunches
Bicycle Sit ups

Wednesday - Take off and let your body heal.

Thursday - Run again. Same as Monday. Push as best you can.

Friday - Weight Training. Work on your upper boddy and lower body.

Saturday - Take off.

Answer 4

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 5

One thing that will help you lose weight: diet pills. I was one of those who did not believe in them until I tried it. And I tried a few. The best product I found on the market is made with pure hoodia and it works great! You can go to
http://www.mylguide.info and order you free trial, also you only pay 6.95$ shipping and handling. Good luck!

Answer 6

Operate the 20 minute rule. Eat your current portion-controlled meal then, even if you feel hungry afterwards, wait for 20 minutes and find out if you still do. Nine times beyond 10, you won’t. If one does, eat 10 per cent far more.

Answer 7

Reduce your own stress. Your stress hormone cortisol may be activated by extremely low-calorie eating plans, intense training, lack of sleep and day-to-day worries, which ends up with a spike in glucose levels in your blood. More worryingly, it can help with blocked arteries and fat build-up around your internal organs, putting you prone to diabetes and heart disease. Really the only prescription for this is to… hang out.

Answer 8

you need to carry an orange, some nuts, an apply..
you need to eat more than one meal a day and you will see you lose weight..
drink water and have a fruit.. that's one meal..
some nuts while you are in class and more water..
that's another meal...
Never skip a meal.. Maybe once in a blue but not daily..
your body needs food to survive..

Answer 9

Always start your meal having a salad. It'll fill you up, making you eat less in the actual meal, and it's way fewer calories than typical deep-fried as well as cheesy apps.

Answer 10

Eat in front of a person rather than screen. It cuts down on mindless eating and making you more accountable for each bite.