The Busy Person's Guide to Losing Weight

Who isn't busy? I have been talking quite a bit lately about our fast-paced and hectic lifestyles. Case in point – my kids called me their “Uber” driver the other day and some days I feel like it! Does this sound like your life? If so, I’m here to tell you that you don't have to sacrifice your health because you are busy organizing and planning travelers’ dream vacations as a travel agent.

The idea of losing weight typically generates rather glamorous images: personal trainers, hours in the gym on complicated equipment, expensive groceries and making a veritable career out of cooking dinner. Fortunately, our idea of what's required is not really accurate – whether you want to lose ten or fifty pounds. Of course, diet pills and exercise gadgets you see on infomercials don't work – it's not quite that easy – but losing weight is surprisingly simple if you consistently balance healthy eating, drinking and exercise. Here are some tips will help you focus and understand that it doesn't have to be overwhelming to stay healthy. Even during the busiest time of the year for travel agents, since that is right around the corner! Here are ten of my favorite ways to get started:

1. No more frivolous bread

What's the harm of one roll at dinner, right? Answer: A lot more than you think. Bread baskets are ubiquitous, and they are also worthless. Make it a habit to avoid these wasteful calories, period. After a few weeks you will notice a difference. 

2. Don’t eat until you’re stuffed

This seems obvious, but many of us are guilty of over-eating. I was surprised to learn recently that liver disease is an alarming new problem (truly an epidemic,) not because of excessive alcohol consumption but rather because of excessive food consumption! It's true that restaurant portions are two to three times more than you need – and that's standard. Here's how to deal: eat until that point where your stomach is no longer growling, but you could still eat a bit more. From now on, simply stop when you get to that point. It only takes one or two times to realize how incredible this feels. The busiest person can eat less.

3. Get it to go

I’m not talking about take-out. Anytime you dine out, get half the meal into a doggy bag before you even start. You don't have to cook all your meals to lose weight; just eat less when you are out. Hey, you'll save some cash too!

4. Don't drink calories

Many of us consume several hundred empty, sugary calories on a daily basis without realizing it – lattes, sodas, "energy" drinks, sports drinks, smoothies and so on. Unless these drinks are replacing a meal or supplementing a really small meal, don't drink them. I like to have frequent protein and fiber smoothies, but they typically replace a meal, or I make sure to get in a really intense workout session. What to do: Stick with water and the occasional glass of wine or a light beer. Make calorie-rich drinks a treat, because they really are more like dessert and should be viewed as such. That daily latte is packing on as much as half a pound a week. It's easy to see why people can gain ten or fifteen pounds a year without knowing why – these little treats have a terrible cumulative effect on your waistline (and health).

5. Realize why you need to lose weight

Most of us get caught up in the vanity of weight loss – we just want to look good! There's nothing wrong with that. But remember that being overweight is behind most of the major causes of death in this country – and nearly all of them are preventable! This isn't about having the perfect abs or being a size four. Even a ten-pound weight loss can add years of good health to your life.

6. Snack, part A

We have become a culture of constant eaters. We're always snacking – bars, chips, bags of treats, candy, cheese – it never ends. We often eat more than the serving size when we snack (who eats only seven chips?) Learn to slow down and enjoy meals – and think about the calories you're consuming. Simply practice being aware of everything you eat. This doesn't take much time and it makes a big difference in how much you eat.

7. Snack, part B

Snack smart on fruit or veggies. Your body will soon grow to crave them instead of the other unhealthy treats. Humans become easily habituated to any substance – make this work for you, not against you. Busy folks have no excuse. Pre-washed, chopped veggies are available in most grocery stores and you can always get the kids to take on the chore of tossing rinsed veggies into baggies for a week's worth of snacks all ready to grab and go.

8. Lunch dilemmas

Many of us eat too much or chow down on unhealthy lunches because we're in a rush or just can't get away from the desk. Two easy, quick fixes for even the busiest travel agents below:

• If you eat homemade lunches, you don't have to keep buying and consuming the same old pre-made junk. Buy and consume bagged salads instead. There is almost always one variety of bagged lettuce on sale. Keep a bottle of balsamic vinegar at work and you're good to go. This doesn't take any more time than microwaving a pre-made meal high in carbohydrates and bad fats, plus you'll save thousands of calories (translation: a couple of pounds) a week.
• If you and the gang dine out for lunch, just start ordering salads instead of sandwiches and pastas. Lay off the croutons and franken-dressings and you're well on your way to losing weight in just a few weeks. Salads shouldn't be a once-in-a-while healthy notion. Greens of some sort should be a daily habit. They are what we are meant to eat.

9. Frozen vegetables are your friends

Too tired to whip up a healthy, nutritious dinner? We all are. Fortunately, healthy dinners don't take very long. In fact, heating up a huge bag of vegetables and drenching them in olive oil and tasty spices takes less time than waiting for the pizza to arrive. Get into the habit of eating veggies for dinner at least three or four days a week and watch the pounds run in terror. I eat pretty light dinners, but if you need more protein for evening meals, bake up a big bag of frozen chicken breasts once a week so they're ready to slice and toss into the vegetables. Now seriously, did that take any time at all?

10. Bottom line

For people on the go, the bottom line for weight loss comes down to reducing portions. Avoid the empty calorie traps – pre-made meals, coffee drinks and snacks. Avoiding them doesn't mean you must alternatively slave over freshly-made meals or spend hours at the gym every week. Recognize that convenience and speed apply equally to vegetables and low-calorie foods like salads, too. So make the better choice.

Now go enjoy all the benefits of eating healthy – I promise you will see changes and love it! You’ll have more energy which means an ample amount of time to put together the ultimate, luxurious vacation for your travelers.

About the Author

David Pritchard, health and performance coach, comes from 20+ years of health and wellness experiences. With multiple degrees in Exercise Science and Nutrition and several National recognized certifications, he has had the privilege to work with Fortune 500 companies, executives, and professional and Olympic athletes. David has been a part of the Travel Industry for the last 15 years teaching travel agents, industry leaders, companies and hosting wellness retreats all over the world. While working with individuals and groups, he focuses on all facets of exercise, nutrition and motivational programs by helping create Health & Fitness Powered lifestyles. David has a passion for travel and also a passion to help people live their best life!