26 Time Saving Ways to Lose Weight

Want to lose weight and save time?  Here are the best time saving ways to lose weight that you’ve never heard of!

‘But I’ve got no time to lose weight!’ is a familiar excuse. No, getting fit won’t happen overnight; but it doesn’t have to take over your life. To prove it, here are 26 timesaving ways to weight loss:


  1. Incidental exercise. Think about all those times during the day when you’re stuck waiting for something: queueing up at the post office or standing in the kitchen while the kettle boils. Use those opportunities to exercise—every little helps! If you’re on your own, you could try doing some squats or lunges; if you’re in public, clench and release your pelvic floor muscles to help improve your core strength.


  1. Try yoga at your desk. If you have an office job and are sedentary for most of the day, you can still help improve your core strength and flexibility with some gentle yoga moves at your desk: try stretching your arms overhead, rotating your ankles, or lifting and releasing your shoulders.


  1. Drink water. Stick a big bottle of water on your desk (or put one in your bag if you’re on the go) and drink from it regularly throughout the day. Water helps flush out your system, boost your energy and metabolism, and prevent you mistaking your thirst for hunger and reaching for an unhealthy snack[1].


  1. Sign up for a boot camp. Boot camp might sound terrifying, but it can be a lot of fun, and gym boot camp sessions are designed to give you a high intensity, whole-body workout in just an hour: an undeniably efficient way to help you get fit.


  1. Try some stretches and abdominal exercises in front of the TV each night. Just ten minutes of crunches or sit-ups several nights a week will help you boost your fitness and burn extra calories. And if you do them in front of the TV, they’ll go faster!


  1. Move more. Take every opportunity you can to move more during the day—you’ll be amazed at how many extra calories you’ll burn if you run for the bus or carry your groceries to the car instead of using a trolley.


  1. Invest in some home gym equipment. You can save time travelling to and from the gym by investing in some home gym equipment. This doesn’t have to mean buying a treadmill: some dumbbells and a swiss ball are a great start. Working out can seem like less of a chore when you’ve got everything you need in the next room!


  1. Try circuit training. Circuit training, which involves combining different strength and aerobic activities in one workout, is a fun and efficient way to burn fat; just one or two sessions a week can significantly improve your fitness[2].


  1. Pick ‘multitasking’ exercises. To get the most out of your workout in a short space of time, pick exercises that work more than one muscle group, or exercises that you can easily combine. Squats, for example, work the front and back leg muscles, and if you combine them with some overhead dumbbell lifts, you’ll be targeting your upper body muscles at the same time[3].


  1. Change your routine. Your body quickly gets used to exercise, so if you do the same thing week in, week out, you’ll find that your results start to slow. Mixing up your exercise and routine will stimulate your muscles and help you get more out of your workout time.


  1. Practise interval training. Like circuit training, interval training (alternating short, intense bursts of cardiovascular activity with short, less intense ones) is proven to have significant fitness benefits[4]—and the beauty of it is that you won’t need to do it for long to get results. Just one or two sessions a week will improve your cardiovascular fitness and your body’s ability to burn fat.


  1. Go harder and shorter during your aerobic workout. You’ll get faster results if you work at a higher intensity for a shorter time: for example, if you usually jog at a leisurely pace for forty minutes, try running for twenty minutes instead.


  1. Work your largest muscle groups. Working your biggest muscles will help you burn more calories and boost your metabolism. Choose exercises that target the major muscle groups: those in your back, thighs, butt, and core[5].


  1. Focus on your workout. If you run with a friend and find yourself going slower so you can have a chat, or you bring a magazine to read when you’re on the exercise bike and enjoy the articles so much that you forget to concentrate on your cycling, you’re not doing yourself any favours. Experts say that focusing on your workout helps you get the maximum results from it in the shortest amount of time[6].


  1. Minimise your rest periods. Taking too many breaks during a workout not only makes it longer than necessary, but also impacts what you’re getting out of the exercise. Studies show that not giving your body time to recover between exercises forces it to get into better condition so that it can immediately move on to the next exercise or set of repetitions[7].


  1. Try a dance workout. If you love to dance or want to try a new hobby, kill two birds with one stone and try a dance class: you’ll have fun and get fit fast. Dancing is taking the fitness world by storm, and there’s something for everyone, from pole-dancing to introductory ballet.


  1. Choose the right type of exercise. Think about the results you want to get from your exercise routine: do you need to lose a lot of weight, or are you more concerned about toning up or improving your fitness? If you know what your aims are, you can plan your workout accordingly, which means you won’t waste time doing activities that aren’t going to help you achieve your goals.  It can also be great to get some support to help you with this.  There are many different services around.  It all depends on what you are after.  Consider this Noom vs Weight Watchers comparison.  


  1. Double up your exercises. Instead of resting between sets, try alternating exercises that work different muscle groups: for example, if you’ve just done a set of bicep curls, move on to tricep dips before returning to your biceps[8]. This way, you’ll make the most out of your workout by pushing your body to work harder and getting more out of your exercise time.


  1. Break up your exercises. Try doing a few ten-minute sets of exercises—for example, squats or abdominal crunches—over the course of a day. You’ll find that it’s much easier to squeeze in a few ten-minute sets than it is to set aside thirty minutes or more for a workout; just three quick sets equals half an hour of exercise.


  1. Exercise at the right time for you. Consider your routine and what time of day you tend to be at your most energetic, and plan your workout accordingly. It’s easy to fall behind on your fitness schedule if you’re always meaning to get to the gym after work, but never feel like going once the clock hits 5. Try going first thing in the morning, instead; you might find that you’re better able to fit in your exercise sessions if you do them at a different time of day.


  1. Eat regularly. Studies show that eating small quantities of appropriate foods at regular intervals helps boost your metabolism and keep your blood sugar levels stable, all of which contributes to more efficient weight loss[9]. Stock up on fruit, seeds, nuts, and protein bars so you can easily grab a snack when you’re on the go.


  1. Incorporate metabolism-boosting foods into your diet. If your metabolism works faster, it burns calories faster, which means you can lose weight faster. A healthy diet and regular exercise all contribute to this, but you can speed things along by incorporating metabolism-boosting foods into your diet: try green tea, broccoli, chili peppers, and yoghurt[10].


  1. Make weight training a regular part of your workouts. While aerobic workouts raise your metabolism for a short period, regular weight training helps keep it elevated for longer, which means that you burn calories faster.


  1. Stretch properly. You might think that stretching before and after a workout takes up unnecessary time, but it’ll actually save you time in the long run. Stretching out your muscles means you’ll be less susceptible to injury; if you get injured, you may end up having to take time off from exercise, which is sure to slow your weight loss down.


  1. Draw up a schedule. Work out a fitness schedule and stick to it. Setting aside specific times and days for specific activities is an efficient way to manage your fitness routine and make sure you exercise regularly: it’s much easier to stick to a plan if you have a plan in the first place.


  1. Trade the treadmill for a spin class. Most spin classes aren’t even an hour long, but they burn an impressive number of calories—up to 500 per session[11]. What’s more, spin class helps you build up your leg muscles as well as improving your aerobic fitness[12].

[1] http://www.weightlossforall.com/benefits-water-drinking.htm

[2] http://www.essortment.com/all/fitnesscircuit_rytm.htm

[3] http://www.fitnessandfreebies.com/health/timesavers.html

[4] http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

[5] http://www.fitnessandfreebies.com/health/timesavers.html

[6] http://www.webmd.com/fitness-exercise/guide/no-time-work-out?page=2

[7] http://www.fitnessandfreebies.com/health/timesavers.html

[8] http://www.fitnessandfreebies.com/health/timesavers.html

[9] http://www.fitwatch.com/weight-loss/how-eating-more-often-can-help-you-eat-less-437.html

[10] http://www.fitnesstipsforlife.com/10-foods-to-raise-your-metabolism.html

[11] http://www.ehow.com/how_4420025_burn-calories-spinningcycle-class.html

[12] http://www.webmd.com/fitness-exercise/guide/no-time-work-out?page=3



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Sally Symonds

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