Many patients note that they have gained excess body weight in a few years and understand the importance of weight loss. But the hectic work schedule seems to leave no room for diet and health care at all. It is important to understand that for people who are stressed and overworked, it is even more important to control their diet, not deprive themselves of proper sleep and allocate time for physical activity. This will help keep your body weight under control. But how to put it into practice?
Busy schedule and stress
If life is a series of planning meetings, meetings, and the schedule is irregular, the body is constantly exposed to stress, it is important to monitor your health and control body weight. Under such conditions, the risk of obesity is increased. When the work schedule is constant, there are days off and holidays, it is much easier to monitor body weight and deal with stress, which negatively affects health in general and weight in particular. If the schedule is irregular, there are problems in the family or at work, you need to complete several tasks at once every day, and there are few days off, stress affects much more, initiating metabolic changes that predispose to weight gain.
It is important to develop a stress management and weight management plan for yourself that includes proper nutrition and exercise. Although it is not easy, it is quite possible to set aside some time for your own health.
There are some simple tips to fit health care and weight loss into your routine, no matter how busy your schedule is.
Physical activity for metabolism
For active burning of fats by the body, oxygen is needed, it allows the cells to actively break down nutrients with the formation of energy. To activate the metabolism, you need a healthy diet and daily physical activity, whatever it may be. According to a study published in the International Journal of Workplace Health Management, people are much more productive on days when they get even a little exercise. A short session of exercise improves mood, cognition, concentration and increases energy levels. Therefore, 10–15 minutes of exercise before work, a walk to the office or a warm-up during a work break is already a physical activity that will help in the fight against excess weight.
It is important not to be lazy and not look for excuses for yourself, using every free minute to stretch your muscles, relieve accumulated tension. For most people, proper sleep and exercise are the main things to make time for in a busy schedule.
Weight control: little is better than nothing at all
Most people have an all-or-nothing principle about dietary changes and exercise needed to control body weight. But experts say it’s better to practice partial health care and weight loss than not doing anything because of hard work. If it is not possible to organize a healthy and proper diet for lunch, let at least breakfasts at home, before work, and dinners remain healthy.
The same goes for exercise. Sure, working out at the gym can be the best option to keep your body weight stable, but doing a 20-minute workout at home is definitely better than cutting out entirely.
You can’t deprive yourself of good sleep.
Lack of sleep disrupts the adequacy of decision-making in the brain, reduces performance and reaction. In addition, appetite control is reduced, which forms a pathological craving for food, moreover, high-calorie and dense, in order to receive a kind of “reward” for lack of sleep and stress experienced by the body. In other words, people whose sleep is inadequate or too limited in time are more likely to eat stress and gain weight.
In addition, studies show that sleep quality and duration are closely related to exercise tolerance. Even when the schedule is busy and there is a lot to do, it is important to give yourself at least seven to nine hours of sleep. This will help you manage stress better and stick to your healthy eating habits.
Diet changes and motivation
It is important to choose the right motivation to control and reduce weight. It is necessary to clearly understand why you need to lose weight and maintain it within the given numbers, this will help in daily monitoring of nutrition.
If there is no time to cook in the evening, you should take care in advance on the weekend that the food is as simple and healthy as possible during the week, there is no temptation to go to the nearest cafe or supermarket for fast food or convenience foods. In busy work and busy schedules, healthy eating can be made easier through planning and preparation. It is recommended to dedicate one day a week to preparing healthy meals and snacks, which can then be used as the basis of dinners or breakfasts. Freezing food in portions, cooking convenience foods, fresh vegetables and fruits in the refrigerator will help make eating healthier.
Healthy and healthy snacks to take with you. If a person spends a lot of time in the office or in the car, you can use nuts and fruits, vegetables, or whole grain bread. They will help to cope with hunger, if there is no way to eat normally.
Proper food intake
To control the amount of food consumed, you need to give up extraneous matters during lunch or dinner, focusing on the very process of eating. Eating with the TV on or smartphone in hand hinders the brain’s ability to effectively measure how much food has been eaten. A 2015 study published in the Journal of Health Psychology found that simply walking while eating makes you eat more food than you need. Research in the American Journal of Clinical Nutrition shows that eating in front of a computer screen has the same effect.
Therefore, it is worth setting aside time for yourself to eat so that nothing distracts from eating. You need to chew food slowly, savoring every bite. It will take a few minutes longer, but during the day you won’t feel hungry as quickly.