No Time To Workout? Follow These Tips To Maintain A Healthy Weight

Modern busy lifestyles often leave little room for physical activity. While most individuals were physically active by necessity earlier, today's world is engineered for convenience and efficiency, which are two major factors that are ironically detrimental to one's physical health. With the demands of work, family, and other responsibilities, finding time to exercise can feel impossible. Long hours spent at desks, commuting, and managing household chores can easily consume the day, leaving individuals too exhausted to fit in a workout. Additionally, convenience often takes precedence over health, leading to reliance on quick and unhealthy food options instead of home-cooked meals.

This lack of physical activity contributes to several physiological shifts that make weight gain almost inevitable. Excess weight is further accompanied by several health issues. Without regular exercise, the body burns fewer calories, making it easier to gain weight. Over time, this can lead to obesity, which is linked to serious health issues such as diabetes, heart disease, and hypertension. Furthermore, sedentary lifestyles can contribute to muscle weakness, poor posture, and reduced cardiovascular fitness, increasing the risk of injuries and chronic diseases. A sedentary lifestyle can also lead to insulin resistance. When you remain sedentary, cells become less responsive to insulin. This leads to higher blood sugar levels and signals the body to store more energy as fat, particularly around the abdomen.

How to maintain a healthy weight despite busy schedules

Maintaining a healthy weight with a busy lifestyle requires effective strategies that focus on small, sustainable adjustments in diet, movement, and recovery that can be integrated easily into your existing routine.

1. Focus on your diet

When time is limited, nutrition becomes the most powerful lever for weight management. Keep nutritious snacks on hand to avoid unhealthy eating habits. Fruits, nuts, and yoghurt are great options that don't require much time to prepare.

Add more fibre and protein to your meals, as they help keep you full for longer, helping you avoid unnecessary cravings.

Also, avoid eating in front of a screen. Paying attention to your food and chewing slowly allows your brain to register fullness, preventing mindless overconsumption.

2. Plan workout sessions

You don't need hour-long gym sessions to see results. Schedule workouts like appointments. Even short sessions of 15-30 minutes can be effective if done consistently. Consider early morning or lunchtime workouts to fit them into your day.

3. Incorporate movement into daily routine

Look for opportunities to be active throughout the day, such as taking the stairs instead of the elevator, parking further away from entrances, or even doing short bursts of activity during breaks.

You can also break the recommended 30 minutes of daily activity into three 10-minute bursts, such as a brisk walk after breakfast, at lunch, and after work.

4. Use technology

Utilise fitness apps or wearable devices to track activity levels and set goals. These tools can provide motivation and help you stay accountable.

5. Opt for active hobbies

Choose hobbies that involve physical activity, such as dancing, hiking, or playing sports. Plan such activities over the weekend that are more enjoyable and easier to commit to.

6. Fix lifestyle factors

Weight management is influenced by biological factors that a busy lifestyle often disrupts. These include:

• Sleep: Lack of sleep increases the secretion of hunger hormones, ghrelin, and decreases fullness hormones, leptin, often leading to high-calorie cravings.
• Stress: Chronic stress releases cortisol, which can signal the body to store fat, particularly around the abdomen. Short breaks for deep breathing or a 5-minute walk can help mitigate this response.
• Hydration: Sometimes the body confuses thirst for hunger; drinking a glass of water before meals can help control portions. Also, drink water instead of sugary sodas or energy drinks to reduce overall calorie intake.

By making small, manageable changes, busy individuals can find ways to incorporate physical activity into their lifestyle, helping to maintain a healthy weight and improve overall well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.