6 Ways To Lose Weight On A Busy Schedule

Written by Susan Fox, Health Writer

We all have work to do, deadlines to meet, errands to run, and a gazillion obligations to family and friends. 

And now you want to add “how to lose weight” on your to-do list of goals you’re going to research? 

It’s not as daunting as it sounds. 

Maybe you want to downsize your tummy flab, but that takes in-depth tactical planning and radical willpower, right?

Actually, no. It doesn’t have to. A radical mindset is not a must for weight loss success.

In fact, according to Registered Dietitian Jamie Luu, small lifestyle changes, over time, can reap substantial health rewards – including weight loss and improved body composition. 

Read on.  

How Many Calories Do You Need to Cut?

Losing one pound of body fat is equivalent to 3,500 calories. Dieting to lose one pound per week means eating 500 calories less per day.

Generally speaking, weight loss of one to two pounds per week is sensible.

Aggressive dieting with drastic calorie cuts throws your body into starvation mode, which actually slows down both metabolism and weight loss.

For those who choose to fight fat without the stress, consider taking baby steps and adjusting at your own pace. 

Go for the long haul with this thought in mind: 

Simply cutting 100 calories per day can add up to a weight loss of about 10 pounds per year. To speed up weight loss, cut back a bit more.

Hack your beverage habits with the “Eat This Not That” principle by using these 6 proven tips.

1. Go light on that cream

Adding 1 tablespoon of cream to your coffee adds a quick 100 calories. Double that if you drink 2 cups a day. Passing on the cream can help you drop 10 pounds in less than six months!

If you’re a Starbucks fan and drink a topped Grande Mocha Frappuccino just twice a week, get this: By opting for black coffee or tea instead, you can save up to 810 calories per week. That means a 10-pound loss in less than 10 months – just for switching one habit.

2. Choose fruit over juice

Pure fruit juices contain healthy vitamins, but a whole piece of fruit is the better choice. One glass of orange juice contains 112 calories compared to 45 calories in a whole orange. A savings of 67 calories.

3. Pass on those sugary drinks

Zero nutrition. Need we say more? Consider taking steps to reduce and then replace it. Sugar-free sodas are not the answer. Artificial sugar substitutes aren’t suitable for good health and actually lead to weight gain.

4. Reduce alcohol

If you don't want to avoid social drinking altogether, consider eliminating cream drinks or beverages made with fruit juices and carbs. Alcohol slows metabolism, so sip slowly and think about reducing frequency.

5. Pump up your water consumption

You’ve heard it before. Drink a lot of water and then some. The body is 60% water, and the functions of these bodily fluids include the creation of saliva, digestion, absorption, circulation, transportation of nutrients, as well as maintenance of body temperature.

Drinking hot water can improve digestion and encourage relaxation. First thing in the morning and during meals creates a healthy habit. How easy is that?

6. Drink an Almased shake!

Over-scheduled again? 

Keep Almased and a blender bottle nearby for a quick grab-and-go protein shake. Almased saves time and can simplify your life as a handy snack or a complete nutritional meal replacement. 

One serving of Almased has 27g of protein, a low glycemic index (27) and an extremely low glycemic load (4). Dining on 180 calories as a full meal alternative you’ll be way ahead of the diet game. 

But it’s even better than that.

Almased actually curbs hunger and eases weight loss by supporting healthy blood sugar levels and increasing metabolism to bump up energy levels. 

And once you’re at your goal weight, Almased will continue to keep you there.

Losing Weight Naturally

Have you noticed how everything “Natural” is usually best? Seriously, you can't outwit Mother Nature, and that applies to diet and weight loss, too.

1. When a busy schedule goes haywire, nothing goes smoothly. It’s the same way with nature’s inner clock. Living in sync with natural circadian rhythms help the body function at peak performance. 

Studies show that metabolism and circadian rhythms are tightly linked. Eating, sleeping, and waking at regular times further support weight loss. 

2. Belly fat doesn’t melt by exercise alone. Walking and most any activity does burn calories, and exercise promotes general fitness. But, overweight is the result of diet. Fix the food first. Then, if you'd like to train for a marathon, go for it! 

3. Go natural and avoid processed foods and refined carbs. The added sugar, fats, and calories are designed to make you eat more. A recent study from the University of Michigan shows that processed foods promote addictive-like eating.

It’s okay to be kind to your schedule with time-savers like canned and frozen foods. (read the labels) The amount of minerals, fat-soluble vitamins, protein, fat, and carbohydrate remain relatively unchanged.  

Choose healthy whole foods, just like nature made them. Fruits, veggies, plant-proteins like beans, lentils, nuts, and seeds provide the nutrients you need and are also a great source of fiber.

The point is, nutritious foods satisfy the appetite, requiring fewer calories to feel full. Weight loss is a natural result.

4. A diet high in protein can naturally reduce appetite, decrease caloric intake, and increase leptin sensitivity resulting in significant weight loss.

Not all protein drinks are created equal. Some can even sabotage your good intentions with added sugar, artificial fillers, unwanted chemicals, preservatives, and stimulants.

Almased contains NONE of these so you can feel good about drinking it!

In fact, Almased’s delicious low-glycemic high-protein (LGHP) meal shakes help boost metabolism for increased energy and discourages unwanted body fat.

One study from the University of Edmonton, Canada, showed that Almased may even increase the basal metabolic rate in people with an average healthy weight if it is taken regularly from the first day.

The Almased Weight Loss Phenomenon™

Almased’s meal replacement plan, also called the Almased Weight Loss Phenomenon™, is made from non-GMO soy, cultured yogurt, and enzyme-rich, raw honey in a uniquely beneficial fermentation process. 

Check-in with our Almased Success Stories to learn how real people upgraded their health by adding Almased to their lives. 

“Almased is so simple and a very convenient way to lose a lot of weight.”  - Jan R.

It’s fun leading an active life, but it’s not always fun to be too busy. When your schedule becomes too scattered, hard-to-follow weight loss plans can fall by the wayside. 

Gentle changes create lasting habits.

Enjoy more time in your life with Almased.

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