Why shouldn’t you fall in love with the pastry chef?
A: He’ll dessert you!
Okay, enough with the jokes.
If you’re trying to lose weight but are frequently pressed for time, don’t worry, here are 5 weight loss hacks for busy people.
1. Meal Prep
Meal prepping might not come to you as a surprise, and you may even say, “I don’t have time to meal prep, what kind of useless advice is this?”
Truth is, not having time is the reason why you have to meal prep.
More time is wasted thinking about where to eat, then driving to the place, and waiting in line at the drive-thru.
Meal prepping can be done in under two hours and that’s including clean-up time.
I typically cook for 3-4 days, but you can cook for more days if you’d like, just make sure that you freeze the meals you won’t be eating within the next 4 days.
Here’s how to do it:
- Plan your meals ahead of time (make sure you have enough Tupperware to store the meals)
- Make your grocery list
- Go grocery shopping
- Organize your fridge
- Cook items that take the longest first (this is typically anything that’s boiled or baked)
- Clean as you go
- Put your meals in separate containers
- Store them in the fridge (refrigerate within two hours of cooking)
Now you don’t have to worry about cooking, cleaning, or what you’re going to eat during the week as you’ll have everything ready.
Plus, home-cooked meals will save you more money as well.
Here’s a list of 150 cheap freezer meals you can just cook, freeze, and unfreeze when ready to eat.
Lastly, here are 5 meal prep mistakes you’d want to avoid to make weight loss a little bit easier.
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2. Choose Satiating Foods
Have you ever eaten something just to find yourself hungry within a few minutes or hours?
You are busy! You don’t have time to run around snacking all the time.
This is why you have to eat smart; choose foods that will keep you full for longer, reduce cravings, and won’t cause spikes in blood sugar that will leave you feeling tired and lethargic.
Here what you want on your meals:
- Complex Carbs
Complex carbs are digested slower than simple carbs, therefore, they will help you stay full for longer and with stable energy levels.
So try going for some sweet potatoes, rolled oats, lentils, quinoa, whole grains, or beans.
If you have to snack, try going for low-carb snacks instead of those filled with sugar.
- More Protein
Protein is one of the most satiating nutrients. Protein is also digested slowly and has a higher thermic effect than carbs and fats.
A higher thermic effect means that your body burns more calories by trying to digest it, so you will burn extra calories just by replacing some of your carbs with more protein.
Some high protein sources include tilapia, chicken breast, lean meats, sea bass, ground turkey, ground beef, whole eggs, egg whites, and whey protein.
Here’s how to use whey protein for weight loss.
- More Fiber
Half of your plate should be filled with non-starchy vegetables, these vegetables contain lots of fiber.
Fiber is crucial for maintaining a healthy digestive system. It also slows the digestive process and helps you better absorb the nutrients from foods.
Eating lots of fiber will keep you full for longer and reduce cravings.
Aim to get at least 25 g of fiber each day.
3. No-Cook Meals
One of the best weight loss hacks for busy people is to make no-cook meals.
No-cook meals are a great way to save some extra time. With these meals, you don’t have to wait too long and the cleaning can be minimal.
Here’s a list I made of 10 no-cook meals for weight loss.
4. Leave Everything Ready The Night Before
This will not only save you time, but it’ll also reduce your chances of forgetting something or making mistakes.
For example, if you typically go to the gym early in the morning, try picking the clothes you’re going to wear the night before, fill up your water bottle, and have your gym bag ready.
Here’s an awesome list of night-time habits for weight loss.
You may also want to plan your breakfast and make sure you have everything you need to prep it in the fridge.
A quick and easy breakfast you can prep the night before is overnight oats.
5. Plan for the Unexpected
Only you know how often life throws curveballs at you.
Maybe you have a job that requires you to work odd hours, or maybe have kids that want you to take them everywhere, whatever your life looks like, try your best to plan for these things.
Think about things that can happen throughout the week and plan how you could accommodate your schedule if they actually happen.
Do you have any other weight loss hacks for busy people? If you do, share them in the comments section below!
If you’re ready to start your weight loss journey, Avocadu’s 21-Day Fat Loss Challenge is the place to start!
This plan helps men and women lose 10-21 pounds in just 21 days and can be repeated as many times as you want.