How to Lose Weight if You Don't Have Time to Work Out

 

Many people struggle with finding enough time to fit in physical activity each week to help them lose weight. Luckily, some studies show that dieting actually plays a more important and effective role when it comes to weight loss. Cutting out excess calories has a more significant effect on weight loss compared to physical activity.[1] So even if you do not have enough time to exercise each week, making changes to your diet and lifestyle can still support weight loss.

Part1

Changing Your Diet

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  1. Step 1 Count calories.
     Cutting calories and changing your diet is the best method for weight loss.[2]
    • Cutting out about 500 – 750 calories daily is a good place to start when you're trying to lose weight. You'll usually lose about 1 pound per week when you cut out this many calories — possibly 2 pounds if you are able to incorporate some exercise into your week.[3]
    • Start by figuring out how many calories you typically eat on a given day. You can use a food journal app or website to get an semi-accurate idea of what you currently take in. Subtract 500 – 750 calories from this number to get an idea of a weight loss calorie limit for you.
    • Note that it's not a good idea to skip meals or eat too few calories each day. This could result in fatigue, loss of lean muscle mass and nutrient deficiencies. Try not to decrease your calorie intake to less than 1,200 calories daily.[4]
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  2. Step 2 Eat a balanced diet.
     In addition to monitoring calories, it's also important to focus on a well-balanced diet when you're trying to lose weight.
    • A balanced diet is one that focuses on each of the food groups — grains, protein, dairy, fruits and vegetables. Each food group provides your body with a variety of essential nutrients to perform the vital functions of life.[5] The number of servings you need of each food group daily depends on your age, sex, and activity level.
    • Eat a serving of lean protein at each meal and snack to help meet your minimum daily needs. Eat a fruit or vegetable at each meal and/or try to make each of your meals half fruits and vegetables.
    • In addition to eating enough of certain food groups, a balanced diet also is one that makes sure you don't eat too much of certain types of foods. Items like sweetened beverages, sweetened foods and high fat or greasy processed foods should be limited in your diet.[6]
  3. Step 3 Eat appropriate portion sizes.
     A calorie-controlled, balanced diet will definitely be key to your weight loss success. Measuring portions will help make this easier.
    • One serving of protein is 3 – 4 oz or about 1/2 cup.[7]
    • One serving of fruits and vegetables are: 1/2 cup of cut fruit, one small fruit (like an apple or pear),[8]1 cup of vegetables, or 2 cups of leafy greens.[9]
    • One serving of grains is 1 oz or 1/2 cup of rice, pasta, or oatmeal; one slice of bread; 1 cup of cereal; or one small tortilla.[10] Also try to make half of your grain choices a whole grains as these foods are higher in fiber and more nutritious.
  4. Step 4 Limit snacking.
     You need to be very careful when you snack and you're trying to lose weight. Too much snacking or grazing throughout the day can sabotage your weight loss.
    • If you snack when you're not hungry, snack all day long, or choose higher calorie snack foods, you may not lose weight and you may even gain weight.[11]
    • However, not all snacks are a bad idea. In fact, snacks can help you with weight loss if used appropriately. Snacks are a good idea to help power you up for a workout, to refuel after a workout or get you through a long period of time between meals.[12]
    • Be careful with your snacks. Ensure they do not go over 100 – 150 calories per snack and stick to appropriate portion sizes.[13]
    • The best snacks are mainly lean protein and a fruit or vegetable. For example: carrots and hummus, greek yogurt and raspberries, a hard boiled egg, or 1 oz of mixed nuts.
  5. Step 5 Drink only calorie-free liquids.
     Drinking a lot of liquid calories throughout the day is another way to easily sabotage your weight loss and even gain weight.
    • Liquid calories go down really easy and many people don't feel full or satisfied after drinking them, so they continue to eat the same amount of calories through foods.
    • Limit calorie-containing beverages as often as you can. Skip regular sodas, fruit juice or fruit juice cocktails, sweetened teas and coffees, sports drinks or energy drinks.
    • Stick to drinking eight to 13 glasses of unsweetened, calorie-free fluids to help maintain your hydration.[14] Water, flavored water, or unsweetened coffee and tea are your best options.

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