While I'm a self-proclaimed exercise addict (I was working out seven days a week at one point during the pandemic), sometimes life just doesn't allow me to do it. I recently got promoted to a new role, and juggling the added responsibilities has been tough.
Regular travel and managing a workload that sometimes extends over weekends makes it increasingly difficult to stick to a training regime.
Naturally, I gained weight and eventually I couldn't fit into my favorite pants. I had no intention of going back to my old, chubby self.
Luckily, after some tweaking, I've found a few tricks to help me stave off weight gain, even when my schedule isn't conducive to hitting the gym.
Do short and easy workouts
How can you spare an hour to go to the gym when your boss is nagging you all day? Instead, I started incorporating short, easy workouts into my routine so that I had no excuse to skip exercise.
Even little things like a short 3km run at a local PCN, a series of home workouts in the morning before work, or a 30-minute power swim in the hotel pool when I'm on a business trip can help. These can be done on my own schedule with no set schedule, removing the number one barrier to exercise: inconvenience.
Bodyweight exercises are great for working out at home. Push-ups, squats, and planks don't require any equipment and can be done anywhere.
YouTube has a ton of free workout videos, ranging from 10 minutes to an hour long. They're the perfect way to break a sweat between other commitments.
Walk 10,000 steps
Another milestone for me is to aim for 10,000 steps a day. It's actually easier than you think! I made small changes like taking the stairs instead of the elevator to my office in the CBD, walking while on a call, and buying my lunch at a hawker centre further away. At the end of the day, the steps I took add up and I'm amazed at how active I have become.
When we travel, I encourage my husband to explore new places on foot instead of relying on rideshares or public transportation. Not only do I get more steps, but I also get to experience new places more up close and personal.
Use an app to track your calories
I know what you're all thinking: counting calories? Isn't that a bit extreme? My point is that tracking your calories will help you lose weight by making you more aware of what you're eating each day. You'll become more conscious of your calorie intake and make healthier food choices.
Personally, I downloaded the Lose It app and record everything I eat, from dinner at Sushiro to an Indian lunch with a client.
You can also track your workouts and see the results of your efforts in the form of a calorie deficit (yay!).The app has a vast database, so you can find almost any food you want, including local staples like chicken rice, prata, and laksa.
Use a standing desk
Sitting all day is a big no-no, especially if you're trying to stay healthy. That's where a standing desk can help. By alternating between sitting and standing throughout the day, you'll move and burn extra calories, which will benefit your posture and help prevent the dreaded “office slump.”
I also find that standing for a few hours a day makes me feel refreshed and less tired. I also do some stretching and light exercises while I work. It's a small change, but it makes a big difference. Standing desks are more affordable these days, and you can often find good deals on Shopee and Lazada.
Eat small meals multiple times
Instead of eating three large meals a day, I started eating smaller, more frequent meals. This helped me curb hunger and prevent stress eating. It also made my portions more manageable and made me feel fuller throughout the day.
Eating small, frequent meals helps maintain energy levels and keeps your metabolism going. Planning ahead is key: I prepare nutritious snacks and meals in advance so I always have healthy options on hand.
Avoid desserts and alcohol
I'll admit, I have a sweet tooth and I like to have a drink every now and then. That's the real reason why I train. But lately my schedule has been busy and I've had to make some sacrifices.
Cutting back on desserts and alcohol makes a huge difference. I try to save treats for special occasions instead of eating them every day, which makes them more enjoyable and cuts down on unnecessary calories.
Reducing my sugar and alcohol intake has a huge impact on my weight and overall health. I've started making healthier snack choices like fruit, nuts and yogurt.
I've switched to sparkling water with a dash of lemon or lime, which is refreshing and satisfying without the calories, and when I do drink, I try to savor every sip.
Avoid overeating while traveling
It's hard to maintain weight while traveling, and I totally agree. Whenever I'm on vacation, I always look for top restaurants and try new foods.
My strategy? Eat mindfully. Instead of filling up, I focus on enjoying small portions of tasty food. I say “no” to hotel breakfast buffets and choose à la carte instead, or sometimes skip breakfast if I'm going to have a big lunch. This way, I can have a gourmet experience without overeating.
Be careful not to overeat in travel lounges or on airplanes. When we see free food, we often assume we have to eat it, and end up eating more than we should.
Instead of thinking of a travel lounge as a complimentary buffet line, think of it as a place to rest your tired body, get some work done (or even a complimentary neck massage!) Your body will thank you at the end of the day.
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This article was first published on Wonderwall.sg.
