10 ways to shed fat with limited time
1. Be Mindful Of your Thoughts
Our subconscious mind dominates the majority of our thoughts. When you are in a work routine for years, everything becomes second nature...including your thoughts. I suggest taking time every day to become aware of your passing thoughts when it comes to fitness and weight loss. Any time you notice a negative passing thought like, “I am too tired to work out today”, “I really need to lose weight”, or “I will start my fitness routine on Monday”, call yourself out and create a different narrative. The simple act of becoming aware can do wonders for increasing your overall motivation and desire. Awareness will help you to believe in yourself and add importance to your goals. What is important to you, you will make time for and pursue!
2. Pay attention to the little things
Awareness and daily habits extend past our thoughts, and taking small actions throughout the course of your day can add up to help you with your weight loss goal. For example, if you normally park close to your office building or a location you are going to, park further and walk. Trust me, the steps add up. You can also do small things like get a standing desk, or use a swiss ball as a desk chair. Doing this will allow you to work on your posture and you can even perform random sets of sit ups throughout the day. You can also use your lunch break or down time during the day to go on a walk. If breaks are intended to keep your mind fresh and able to function at your workplace, you will see even more benefits from getting active on break. Movement impacts your brain and biochemistry in a positive way, but that’s a topic for another day.
3. Resist Office Temptation
In most offices, there is a daily temptation when it comes to food. Whether it is the sugary coffee creamer in the break room, going out to lunches, or the sweats co-workers might bring in to share, there is always an editable temptation trying to lure you in. To these temptations you must learn to say no, or at least say no more frequently. It can be difficult at first, but as you gain the discipline the rejection of sweets becomes easier each passing day. There is also a way to eliminate temptations, which brings me to my next tip.
4. Meal Prep
Do you remember being in grade school when your family packs you a lunch? In those days, you either ate what you were given or you didn’t eat that day, unless you traded items with a friend. Only in the office, it is unlikely someone will trade you food items. If you bring your own daily meal prep, it can do wonders to staying on the path of a healthy diet. Not only is the food healthier, but it is a visual reminder of your goal. Having your own home cooked meal can keep you on track due to what it symbolizes and the work and strategy you put into making it, you don’t want it to go to waste right?
5. Turn Office Work into Fitness Game
You can create games in the office that lead to physical activity. Here is an example of what I mean, you can either do these at work or keep tally and do them later at home, depending on what it is. Check it out:
New Email: 10 Squats
Asked to perform a task: 10 Lunges
Co worker or boss says something annoying: 10 push ups
ETC. Anything you can think of, have fun with it. You might get some laughs and tight bonds with any co-workers willing to do it with you!
6. Dedicate time to Exercise
We briefly touched on habit forming in the first tip, and this is the time to make some new ones! It takes 26 days to form a habit, remember that as you pursue this step. If you can make time to exercise and participate in activity for about a month's time, it will become easier and a part of your routine. It is difficult at first but once you accomplish routine building, it will reward you greatly. In most cases, fitness will become your escape and the best part of your day. Which brings me to tip number 7.
7. Keep a Positive Outlook
Fitness and exercise is great because it is something we can do for ourselves, and nothing else. In the end, a weight loss goal or the goal of adding exercise to your life is about you and how you feel, and nothing else. It is a place where you can be limitless and push yourself as far as you wish to take it. It is not a task, but an opportunity to work towards physical, mental, and health related goals you have for yourself. If you can stay mindful and remind yourself why you started and that you are doing it for you, you can gain an emotional attachment to it. Attach this emotion, stay positive, and embrace the process, and soon enough you will be back for more day after day.
8. Set Progress Markers
Rome wasn’t built in a day, and neither was your body. Too often weight loss participants focus too intensely on the end goal. This may make them feel like it’s not coming fast enough, causing them to get discouraged, let up, and even quit. I would suggest setting small goals for yourself, and acknowledging achievement of them. Stay aware of the small changes you are making, and celebrate them one at a time. As these changes become routine, you can start making bigger and bolder changes. I also recommend not weighing yourself frequently, as obsessing over change on the scale can discourage you. Instead I suggest focusing on how you feel, and weigh in bi-weekly. Try to lose 2-4 pounds at a time, these small losses will feel like victories, and the pounds will add up quickly.
9. Find Activities you Love
Try to find a way to make fitness enjoyable for you. Experiment with different activities to find what works best for you. You can have fun playing with different fitness programs, types of exercises, outdoor activities, and more. If you explore the many options out there, you will learn a lot about yourself as to what you enjoy and do not enjoy. You can also find what fits around your schedule. If you find activities you truly love, it will make movement less of a chore and turn into something you genuinely love to do.
10. Participate in Challenges with Friends or Co-workers
You may not realize it, but chances are several other people in your office and in your life have similar goals to yours. Weight loss is a common goal and even more common among office workers. I advise you to not be afraid to share your goals with your co-workers, as they may want to join you. There are lots of creative and fun ways you can be active together, and if they join in you instantly have each other to lean on for accountability. I understand it can be tough to be open about your goals with others, but you will be surprised how others will want to support and join you!
These ten tips will help you achieve your weight loss goals. It doesn’t matter if you want to drop ten pounds or one hundred, these are simple tips that can lead to you feeling great and achieving all you set out to accomplish. To recap, the overall message is to take it slow and conquer one obstacle at a time, setting yourself up for long term success. Lastly, stay positive and believe in yourself. If you believe you can achieve your weight loss goals, and attach positive emotions firmly to that goal, you will be unstoppable.
Be Well,
Coach Derek
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