We recently provided some weight loss tips to Ally Feiam at My Deal for their blog post: Weight Loss For Super Busy People.

We all want to feel our best, but sometimes it’s just not feasible. We all lead busy lives, what with full-time work, families and other commitments, so it can be really hard to shed those extra kilos. Here are some tips for losing weight for even the busiest of people, from these health and fitness professionals.

HIIT It – Anna Block, BlockFIT

“Time poor? Train efficiently backed by science; HIIT or High-Intensity Interval Training will maximise your efforts, using a physiological effect called Excess Post-Exercise Oxygen Consumption (EPOC for short) post-workout. After your session, your body continues to use up oxygen at the rate of five calories a litre to perform functions such as restoring your adenosine triphosphate (ATP), repairing damaged muscle tissue (to build lean muscle mass) and restoring your body temperature to normal levels. The higher intensity and length of your HIIT intervals, the longer the EPOC effect and the more calories you’ll burn afterwards. In fact, interval training is scientifically proven to be the quickest, most effective way to burn body fat and features in all our client’s workouts, especially those that are busy and time poor”

Weight Loss Tips for busy people

Healthy Lifestyle – Sabijn Linssen, Retreat Here

”I believe the best thing to do if you want to lose weight is to create a sustainable healthy lifestyle for yourself where balance is key. There is no point in following a diet or going on a detox/weight loss retreat if you indulge in fast food the minute you have finished your diet or cleanse. Eat healthy and wholesome foods, make sure you exercise at least 4 times per week and have one cheat day per week where you allow yourself to eat your favourite treat. We actually have more tips on clean eating as well as a list of amazing superfoods to incorporate in your diet in our Wellness Guide.”

My Deal Pro Tip

Don’t Lose Sleep..
Sleep is so important when it comes to maintaining a healthy weight or trying to lose weight. A lack of sleep makes us begin craving foods that can boost your energy temporarily, including high sugar and low GI foods, such as chocolate and other junk food. Hunger is controlled by the hormone leptin and ghrelin, and when you lose sleep, your body decreases the level of leptin, which makes you feel hungrier, and it increases ghrelin, which reduces a number of calories that you burn. Make sure you’re sleeping well for at least seven hours a night, and if you’re finding it hard to sleep, try adding a memory foam mattress topper on your bed, which can help you sleep faster and have a better quality of snooze time.

Weight Loss Tips for busy people

It Doesn’t Have To Be All Or Nothing

“1. Don’t go on a diet. It will just cause you to slow down your metabolism and feel frustrated in a few months when you gain back all the weight you lost.
Do eat more whole (vs. in a green juice) fresh fruits and vegetables. Not only do these foods have more nutrients, but they are also loaded in fibre so they will help you stay full longer. If you’re always hungry it’s hard to lose weight!
2. Add in strength training and make sure you use the proper weights for your body. Strength training is the best-kept weight loss secret. This form of fitness will help you boost your metabolism and burn more calories even when you are sitting on the couch. But beware- that 1kg dumbbell isn’t doing you any favours! Make sure you can lift the weight no more than 15 times with good form or increase your resistance if you want an efficient, effective workout.
3. Work with a personal trainer. Speaking of efficient, effective workouts, a personal trainer is a great ally and can help you fit fitness into your schedule even if you are super busy. Don’t have time to waste travelling to and from the gym? Check out Fit Armadillo; our certified personal fitness trainers offers private sessions provided over live 2-way video chat. Last minute booking options are even available if you’re super busy and have a variable schedule.
4. Take small steps. Sometimes clients think fitness has to be all or nothing. Sixty-minute sessions six days a week or don’t even bother, right? WRONG! While it might take longer you CAN lose weight even if you only have time to walk for 10-15 mins at a time, when you get in 30 mins a day at least 5 days a week. Consistency is key. How can you add in even 10 minutes today?

My Deal Pro Tip

Schedule A Cheat Meal..
You need to have a day where you can enjoy yourself a little. Scheduling a cheat meal, not a cheat day, once a week, where you enjoy some food that you’d otherwise avoid throughout the week. Aim to have a meal that’s 500-1000 calories over your regular calorie intake. It sounds like a lot, but a 1000 calorie meal could be a hamburger, some fries and a can of Coca-Cola. Cheat meals can help boost your metabolism, keep your cravings down and allow you to enjoy yourself a little! Of course, there are exceptions. Starting a cheat meal schedule should begin two weeks after you begin your healthy lifestyle kick, so you can feel the benefits of your healthy eating plan. So, when your first two weeks of clean eating is up, head to your glass door bar fridge and grab an ice cream, you deserve it!