8 strategies to lose weight if you don’t have time to waste –

1. Manage portion sizes

The proportion of each macronutrient we eat – proteins, fats and carbohydrates – is fundamental for those who want to lose weight. To help you consume fewer calories at mealtimes, use a colorful plate, which makes the brain better understand the amount of food we are eating.

2. Don’t skip meals

The ideal is to do six of them a day. “When you skip one, the chance of ingesting more calories in the next increases a lot”, belts Fellipe Savioli, nutrologist at the Brazilian Association of Nutrology. Also, eating every three hours keeps your metabolism revved up all day. So leave some oilseeds in the office drawer to have a snack before and after lunch and not waste time going to a cafe or preparing a snack in the kitchen.

Read more: 12 healthy snacks you can and should have at the office

3. Make simple menu changes

Just replace soda with juice, refined foods with whole grains, processed foods with natural foods, and high-glycemic foods with low-glycemic foods. The effort does not require extra time on a daily basis and, in addition, you feel even more invigorated to handle all the responsibilities of the routine.

4. Sleep well

A good night’s sleep, in addition to increasing serotonin production, reduces stress, which goes hand in hand with the release of cortisol, a hormone that generates insulin resistance. “Laying your head on the pillow also controls the amount of leptin and ghrelin circulating in the body, hormones that control satiety and appetite”, says Savioli.

Read more: 15 Foods That Help You Sleep

5. Plan family activities

You can enjoy your leisure time with the people you love the most in favor of losing weight! All you have to do is combine an activity that stimulates the body to burn calories, such as walking the dog, playing ball with the kids or even going for a walk in the mall while catching up with your mother.

6. Eat more fiber

They reduce the absorption of glucose and cholesterol in the intestine in addition to providing plenty of satiety. “At mealtime, bet on fancy salads”, suggests Savioli. It is worth adding to the menu: chia, oats, passion fruit, wheat and quinoa.

Read more: 12 salad recipes to stay full without going off the diet

7. Stay upright

Whenever possible, of course. If you return home by bus or subway, give your seat to someone else. In addition to practicing kindness, the habit also encourages the body to toast the extra fat. “Any activity performed standing up burns more calories than sitting down,” says Savioli.

8. Prefer the cold

Whether staying for a few minutes in an air-conditioned environment or drinking a glass of ice water. It’s just that colder temperatures make the metabolism work harder to keep the body warm. “A cold shower also helps to speed up the body’s mechanisms”, says Savioli.