Here we go with the ages-old issue of how to lose weight. In order to lose weight, you must change how you have been eating and your activity levels. To put it at its simplest, our bodies lose weight when we burn more calories than we take in. So, it becomes a balance sheet. But, I am not here to tell you to count calories. Nobody wants to do that.
First, if I may, we need to question why some people are fat and others are thin. Again, it is simple. Some people have the genetic makeup that dictates they will be thin and some people have genetic makeups that dictate their being fat. So, as I have said before, we are hostages of our heredity. But there is some room within that heredity for us to make adjustments. We can either be at the top or the bottom of our genetic potential. The choice is ours.
Where do I start? Let's start with breakfast. Never skip breakfast. If you must get up and run off to work, be prepared. Boil some eggs the night before, put them in the refrigerator, and grab a pair and eat them in the car. But also eat plenty of carbs and even some healthy fat in the morning. Never go into your day without fueling up before you leave. You would not take off on a road trip on an empty gas tank, would you?
You certainly want to lose fat, not muscle.. Fat is made of the same materials as carbohydrates. Recent data suggests that it is better to eat plenty of healthy fats in your diet than too many carbohydrates. By healthy fats I mean olive oil, avocados, canola oil, and nuts. Eat plenty of nuts.
The one thing you can do to maximize weight loss is to eat often. In other words, eat smaller meals but more often. Here is why. Our bodies are like furnaces. They burn our food in a slow process the same as a fire burning, but much slower. If you let a fire go out, no matter how much wood you put on it, it will not burn again. The same is for your body. Keep the fire burning by feeding the fire slowly but frequently.
This means eat breakfast, then a snack when you get really hungry at 11 in the morning, then lunch at noon or one. Then eat a snack at 3 or 4 in the afternoon. Then, eat dinner sooner rather than later. Avoid eating dinner at 8 or 9 in the evening. Try to eat dinner by 6 or 7 at night.
What about exercise? It can be as complex as a full workout regimen, or as simple as daily walks. I recommend a combination of both. If your job and life gives no time for a workout, then combine exercise with your day and job. Walk as far as you can to and from your workplace. If you work at a desk, get up and stand and walk around when you can. If there are stairs, climb them when you can. You can do one arm pushups against a wall. You can sit in a chair and do leg lifts for your abs. Do what you can at work. You could have one of our small workout sandbags at work (or at home for that matter) and put it on your shoulders and walk with it.
As for exercise at home, the least you can do is walk. You can really pump up a simple walk with a vest made of crossed chains. This post has a photo of it and describes how to make it.
Here is the short of it: Front load your calories. Front load your carbohydrates. Eat lots for breakfast and lunch, then less as the day goes on. If you can not do a formal workout, walk and do some strength training at your desk. Whatever you do, keep moving!