“If only I wasn’t so busy, then I could lose some weight.”
We’ve all heard at least one person say this or have said it ourselves. I say it almost every day in fact. It can be depressing to want something so bad but never be able to achieve it. Fortunately, some professionals do have some tips and information about how to make time for a healthy lifestyle even when your work and/or school schedule is extreme.
Lona Sandon, a spokeswoman for the American Dietetic Association, said in an e-mail that it is common for women to have unhealthy lifestyles.
“Most women come up short on the recommended amounts of fruit, vegetables, whole grains and dairy,” Sandon said. “Only about one-fourth get the recommended levels of physical activity. Working and managing a family can limit the time you have for healthy meals and exercise.”
There are many factors that can contribute to these unhealthy lifestyles at work.
“Sedentary jobs that require women to sit at their desk for most of the day limits physical activity,” Sandon said. “High pressure, high stress jobs may impact healthy lifestyle behaviors. Certainly working long hours or shift work can prevent you from sticking to a regular routine.”
She said being busy is not necessarily an excuse.
“We all have busy schedules but even some of the busiest people find time for taking care of themselves,” Sandon said.
It all deals with motivation.
“Finding the thing that will motivate you the most and setting up your environment to help you make healthier lifestyle choices is the key,” Sandon said. “If you ask, most people will say their health is a priority but few are motivated to do something about it. Also, our home, work, and community environments make it difficult to make the healthier choice.”
She said that a healthy diet can definitely improve mental health.
“A healthy diet has been tied to better mental performance,” Landon said. “We know that people who eat breakfast are more productive and alert than those who do not eat breakfast. Also, certain vitamins and omega-3 fats are important for brain health. A healthy diet will help your body function better and have more energy.”
Exercise also helps.
“People who exercise regularly say they have more energy, sleep better, and feel better about themselves,” Sandon said. “Getting more physical activity can also help ward off depression.”
Here are some tips she gives to have a healthy lifestyle while having a demanding work schedule:
1) “It starts with taking a moment to plan. Make a grocery list and write down when you plan to fit in your exercise for the week.”
2) “Make one trip to the grocery store per week to stock up on staple foods and fruits and vegetables. Less trips to the store means more time for exercise and preparing healthy meals. If you fill your fridge with healthy foods you will have then ready and available to prepare meals.”
3) “Buy precut and prewashed if you can afford it. It will save you time in the kitchen.”
4) “Keep in mind all meals made at home do not need to be masterpieces. Keep it simple and basic. Maybe designate each night as a specific type of food night. Sandwich night, soup night, or pasta night. This way you have a plan and are not scrambling to come up with something.”
5) “Pasta, a bag of frozen veggies and a can of diced tomatoes can be dinner in about 15 minutes. I like to toss a bag of frozen Asian style veggies into the skillet with a little oil and stir fry with any fresh veggies I might have on hand. Throw in a handful of peanuts and a can of beans (rinsed) for your protein source. Again, done in minutes.”
6) “Some kitchen tools can help out too. Consider a rice cooker. Throw in the rice and water and let it go. You then have about 40 minutes to squeeze in a 2-mile walk and a few push-ups while the rice cooks. No need to stand over the stove. Crockpots are great for this as well. Throw in your ingredients and let them simmer while you do something else.”
7) “Look at your schedule throughout the day. Can you squeeze in 10 minutes of squats and lunges in the morning, maybe some core work in the afternoon.”
8) “If you have kids in sports, don’t just sit on the bench waiting for practice to be over. Walk the perimeter of the field or court.”
Eric Endlich, a licensed psychologist, said in an e-mail that it is necessary for people with busy schedules to have a healthy lifestyle.
“Maintaining a strong immune system (so that illness doesn't interrupt your work/home life), getting restful sleep, and having a steady energy level all depend on good diet and exercise habits,” Endlich said.
Here are some tips he gives:
1) “If you take the kids to school, walking or biking with them will set a good example as well as turning a necessary activity into a source of exercise. The same goes for walking or biking to work.”
2) “If you have must-see TV shows, tape them and only watch them while on an exercise bike or treadmill at home. This approach not only saves time (by multitasking), but gives you an added incentive to exercise.”
3) “Setting up your workstation so you can walk at a gentle pace on a treadmill while working on your computer takes a bit more engineering savvy, but the long-term calorie-burning benefits are impressive.”
4) “Always opt for stairs when you can. Take a break every hour or two at work and do five to 10 minutes of stair climbing (or brisk walking outside). It will clear your head and wake you up without the need for caffeine, nicotine, or sugar.”
5) “Health-oriented supermarkets usually have a variety of frozen and ready-made meals that can save time, but simpler foods can be quick, too.”
6) “Always have easy-to-eat fruits on hand at work and home (apples, grapes, peaches). Nuts (despite their high fat content) should be a daily part of one's diet (in moderation), as they provide protein, fiber, and heart-healthy fats. Peanut butter doesn't require refrigeration, is quick and satisfying, and has been shown to reduce the incidence of Type 2 diabetes.”
10) “Baby carrots and other raw vegetables, such as stringless snap peas, are readily available at markets and can be eaten as is.”
11) “You can add a huge amount of fruit as well as greens to your diet quickly by making fruit smoothies in a blender. Surprisingly, tossing a handful of parsley, fresh spinach, kale, or other greens into the blender with frozen fruit (or fruit and crushed ice) balances the sweetness of the fruits well, and there's no faster way to take your fruits and greens than drinking them.”
One piece of advice I have as a college student is to consider taking a class on campus that involves exercise if there is the option. For example, I’m planning on taking a mixed cardio class that will be one credit. I’m hoping this will motivate me to take out time to exercise, since I’ll be required to. Also, signing up for a class at a gym could be an option, especially if you pre-pay. No one wants to waste money in this economy, and if you have the time for a class a couple times a week, that could contribute to a healthy lifestyle.
Imagine how nice you will feel as a healthier person, and try to set goals with that mindset. Even think of ways to reward yourself without food.
Another EmpowHER article suggests cutting soda, candy and all other unnecessary items out of the diet. Stay as natural and unprocessed as possible.
Sources:
https://www.empowher.com/fitness/content/six-pack-abs-can-be-hidden-under-fat