Not enough hours in the day? 5 Time Saving Tips to Help You Reach Your Weight Loss Goals.
So many of us feel like there is never enough time in the day to get everything done. When it comes to our health goals time can often be one of our biggest obstacles.
Many of my transformation clients are busy, working parents, and over the years, I’ve helped them to overcome this issue in various ways. Here are my top 5 tips!
1.Diarise, diarise, diarise!
If you’re waiting for spare time to exercise or batch cook, then it’s just not going to happen – at least not consistently…
As you plan your diary for the week ahead, schedule your workouts, cooking time and whatever other key actions you need to take. Treat these times with the same importance as you would any other appointment or meeting you may have.
You may have heard the rock, pebble, sand and water analogy for time management – and that’s so helpful in this situation. If you’re not familiar with the analogy, the idea is that if you have to fill a jar with rocks, pebbles, sand and water, you put the rocks (the most important projects and actions) in first, then the pebbles (less important actions and activities), followed by the sand (the more material but less meaningful things) and then water (the “filler” activities). Any other order, and you may not fit everything in!
Of course, everyone’s priorities are different, but if you are clear and focused on your health goals, then actions to reach them would ideally be your rocks, or at least the large pebbles!
2.Cut out the fluff!
An hour’s class or workout at the gym is never just an hour. Travel time, shower and changing time can all add up, and sometimes that can be prohibitive. On-site gyms, as well as lunchtime classes at work have often helped working parents in this sense.
At-home training sessions have also been hugely helpful for clients with busy working lives and children. Early morning sessions (before the kids are up and before work starts) can be a great way to start the day with an endorphin boost.
Online training and classes have become more available than ever following lockdown, providing another at-home option.
3.Try shorter training sessions
We often think that classes and workouts have to be an hour; but shorter sessions can be hugely effective too! High Intensity Interval Training (HIIT) is one option to get you sweating in a short space of time. Even shorter regular resistance-based training and circuits can get the job done just as well.
Prior to lockdown 30-minute classes were never something that I or my clients would have considered. However, at the start of lockdown, I introduced a range of 30-minute workout, animal flow and yoga classes as a trial. These worked surprisingly well and I look forward to continuing with these in the longer term.
4.Plan your menu
Whilst writing your shopping list, add in a weekly food plan for your meals. This doesn’t have to be hugely prescriptive (you can allow yourself a little leeway to mix things up) but it can be such a game changer. Planner from FamilyFreshMeals 2017
Planning a weekly food menu saves time by allowing you to either batch cook in advance, defrost previously cooked meals, or ensure that you have the ingredients you need. It also eliminates the stress and weariness of decision fatigue. Evenings after a tough day are a perfect opportunity for less healthy, easy food choices. Having a plan can help to avoid this situation.
5.Preparation is key!
In addition to planning and diarising, taking a little time for preparation can help to save time later on, and even more importantly support you when motivation might be flagging.
Setting out your workout clothes and trainers the night before can allow you to get going with your workout in the morning with minimal stress and search time. Setting out any equipment you may need for an at home workout can serve the same purpose.
There may of course, be more specific time saving and motivational tips personal to you and your situation.
For more information on tailored support through personalised transformation programmes as well as online and onsite classes, contact me.