Answer:

Many have demanding work schedules, sometimes sleeping only three to four hours nightly, yet still manage to lose weight effectively by adopting appropriate strategies. Initially, you should establish a realistic goal to avoid exacerbating any health issues, and then adhere to several healthy eating practices, such as the following:

You should maintain regular meal times to prevent disrupting your biological rhythm. To accommodate a busy schedule, consider incorporating convenient options like plant-based protein powders, vegetable powders, psyllium husk, and chia seeds. These can help you avoid missing meals or not having time to prepare food, thereby preventing issues to fasting such as stomach pains, low blood sugar, fiber, and micronutrient deficiencies, which can contribute to a “metabolic trap.” This is a state where weight loss plateaus after six to eight weeks of insufficient nutrition.

Moreover, choose to dine at establishments that offer healthy menu options with ample fresh vegetables and minimal seasoning. Opt for places that serve dishes like wild vegetable rolls, lean chicken salad, Japanese cuisine, or hotpot, and limit visits to restaurants specializing in fried, grilled, or barbecued foods, as well as fast food.

Before eating, it’s beneficial to prepare your stomach with something nutritious such as steamed vegetables, a salad, soup, or even a glass of water to mitigate hunger pangs that might actually be thirst. When you do eat, prioritize protein-rich foods before carbohydrates. Regardless of the dining location, take your time with meals, chew thoroughly, and fully experience the flavors.

If finding time for a workout is challenging, aim to walk 5,000-7,000 steps daily. This simple activity can help mitigate cardiovascular and metabolic risks. Additionally, dedicate five minutes each evening to reflect on your physical and mental state, identifying any signs of discomfort so you can adjust promptly.

Ultimately, the perfect moment to pursue health goals is rare. Instead of setting overly ambitious targets, focus on improving by “1% better every day.” What matters most is grasping the concept of a healthy lifestyle and integrating it into your daily routine at any time to achieve sustainable results.

Dr. Phan Thai Tan

Homefit fitness center’s weight loss health coach