Workout Plans & Best Way to Lose Weight
How to Lose Fat, Weight Loss Programs, Gyms Near Me & Fitness Centers
Effective weight loss programs just take some planning and thought, and with a few time saving weight loss tips, you can achieve results in less time. For weight loss workout plans that are perfect for exercisers pressed for time, look into high intensity interval training or sprint interval training workouts that use cycling, circuit training, body weight, cardio and other high-powered drills to blast through calories. Another best way to lose weight is to up your daily activity in small ways, such as "taking the stairs more often and parking farther away at the store," recommend the health experts at the Mayo Clinic. If you're looking how to lose fat, focus on moving "around a few minutes more each day than the day before," note the Mayo Clinic's experts.
Lose Weight With a Busy Schedule
Hectic schedules and full-time jobs don’t have to get in the way of your weight loss. Stick to these tips from Health.com writer Tina Haupert to get past the roadblocks.
A 9-5 Commitment
When I decided to lose weight, I worked full-time in an office where I sat at a desk for 40 hours each week. I also worked part-time at a healthclub and took night classes to complete my Master’s degree. Monday through Thursday, I’d leave my house at 5 a.m. and not return until after 10 at night. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I’d never lose the weight, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds. Here’s what helped me, and how it can work for you too.
Schedule Your Workouts
When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I’d spend some time scheduling my workouts for the week, just like I would with other obligations.
I’d also pick a couple of group exercise classes at my gym and schedule them like appointments that I could not miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.
Become A Morning Exerciser
Late meetings, evening events, happy hour with colleagues—so many things got in the way of my evening workouts, so I became a morning exerciser. Working out first thing in the morning guaranteed that I fit it in before my day got carried away and excuses popped up.
Even though I’m naturally a morning person, becoming a morning exerciser was no easy task! The first few mornings were really hard, but the more I forced myself to do it, the easier it was and eventually it became a regular part of my routine.
In the past, I halfheartedly kept a paper-and-pen food journal, but it was time-consuming and inconvenient to calculate all of those calories, so hundreds of them often went unaccounted for each day. So when I friend told me about a free online weight-loss journal that tracks calories, exercise, goals and progress, I knew it would make food journaling simpler.
Filling out my serving estimates online helped me realize that I underestimated portion sizes. Even though I was eating mostly nutritious foods, I was serving myself too much, so I began using measuring cups at home to learn how to identify a healthy serving.
Plan (And Pack) Your Lunch
Every Sunday I sat down and planned a week’s worth of quick, travel-friendly lunches. Brown-bagging what I ate during the day meant I had more control over how many calories I consumed. Lunch could be leftovers from the previous night’s dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard.
Planning lunch ahead of time helped me stick with healthy options instead of buying a greasy slice of pizza nearby. Plus, once I bought the food and had it readily available in my kitchen, I had no excuse for not packing a nutritious lunch.
Keep Healthy Breakfast Foods At Work
I would keep a number of non-perishable, healthy breakfast options in my work desk. Many mornings, I’d bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. I kept various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in my desk, so I never had to think twice about planning my breakfast. When I got sick of eating oatmeal, I’d bring a different kind of fruit or a container of yogurt and mix in the same ingredients.
Leave Healthy Foods Visible
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, I bought five pieces of fresh fruit each week and displayed them on my desk on Monday morning. Whenever I wanted a snack, it was the first thing I saw, so I was able to keep my munchies light and nutritious. I also hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn’t overeat later in the day.
Make Gym Visits Convenient
If getting to the gym was difficult or interfered with my work schedule, I knew I’d never go, so I joined a gym close to work. I could pop in before work, during my lunch break, or after I got off. The sight of other exercisers motivated me to get my butt in gear.
I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.
Plan Workout Dates With Others
To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run after work or a power walk on our lunch break. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!
Abide By A One-Drink Rule
I created the one-drink rule for when I went out after work with co-workers. Happy hour was what got me in trouble with my weight in the first place (hello, beer and nachos!), so I knew I needed to treat these outings differently if I wanted to fit into my clothes again. (I also didn’t want to be the girl on a diet sipping seltzer water!)
My new go-to drink was white wine because I knew I’d savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I passed on a second round, and usually at that point most people were heading home.
Fit In A Weekend Workout
If I missed a workout during the work week, I made up for it by exercising on Saturday morning. Of course, I’d preferred to sleep in on the weekend, but my a.m. workout always started my weekend off on the right foot. Instead of snoozing the day away, I seized it, which felt great knowing that I could enjoy the rest of my weekend stress-free!
For new weight loss programs, one of the biggest hurdles for many exercisers is time, but Health.com writer Tina Haupert's weight loss tips can help even the time-crunched shed fat faster. Tina knows that weight loss workout plans and nutritional meal and snack ideas don't have to take up a lot of time each week, and here are a few more weight loss tips that will help out time-crunched exercisers aiming to shed fat. One best way to lose weight is HIIT, or high intensity interval training, workouts, which are high-speed cardio and strength training drills performed at your maximum effort. With HIIT, you'll discover how to lose fat quickly by burning calories in a short amount of time, and a 2103 study found that "2.5 minutes of high intensity biking divided into five 30-second sprints each with four-minute light pedaling, can burn up to 220 calories."
Follow Tina Haupert's weight loss programs tips and consider a few more to help you drop pounds. For your workout plans for weight loss, try adding a total body conditioning class into your weekly exercise schedule because these group fitness workouts combine strength training and cardio segments into all-in-one workout sessions. A best way to lose weight, total body conditioning classes are also ideal for exercisers who don't have a lot of time to spare each week, so ask about these classes at the Gold's Gym fitness center near you. Another how to lose fat tip that doesn't require a lot of time is simply to add extra movement into your day, advises Mayo Clinic fitness experts, who suggest taking the stairs more often, and note that even "activities such as gardening, washing your car and housework burn calories and contribute to weight loss."