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“Social support is a key ingredient to any sort of behavior change,” Katula said.

Switch to a high-intensity workout The best workout for fat loss doesn’t require hours upon hours in the gym.

“If you can fit in 10 minutes in the morning, 10 minutes at lunch, and 10 minutes at night, and you can do that five days a week, you’re there,” he said.

Katula tells his patients to think of burning calories they way they think of saving money.

“People often think they have to spend an hour at the gym or eat a diet full of hummus and superfoods, and when they can’t attain that level they just give up and don’t even try,” he said.

Instead of looking at your whole day as a success or failure, Katula said, consider every decision you make a chance to do something healthy.

“If you can get in 120 minutes of exercise over the weekend, you really only need to dedicate small amounts of time throughout the week to reach your 150-minute goal.” Be active with friends and family You may argue that weekends are for family time, or that you’d rather spend your precious free time with friends. “You don’t need to go to the gym for it to count as exercise,” Katula said.

“A lot of our overweight patients aren’t necessarily overeating, but their eating patterns have become so erratic—they have a cup of coffee in the morning and then no real food until late afternoon,” she said.If packing your lunch, cooking dinner every night, and getting to the gym regularly sound like things you’ll be able to do half past never, you may think that real weight loss just isn’t in the cards for you right now.It’s true: healthy weight loss can be a time commitment, especially if you’re overweight thanks to a job that keeps you sedentary for much of the day or a schedule that lends itself to fast food and unhealthy snacking. You don’t need extra minutes in your day to eat less or to move more, the two basic pillars of weight loss.“Even though we’re pressed for time, most of us have pretty predictable schedules,” Bartfield said.“So it can help to spend some time on Saturday and Sunday shopping for healthy food, preparing some lunch and dinner items for the week, and deciding which days you’re going to eat what.” You can also use your day or days off to get in longer workouts than you’d have time for during the week, Katula said.

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