In today’s hectic world, it’s difficult to balance all your obligations and a healthy lifestyle that will help you stay fit. Difficult, but not impossible. There are certain things you can do and not let your busy schedule get in the way.

1. Workout any way you can

The important thing here is to choose a type of workout that can be done almost anywhere (so, forget about surfing) and anytime. Also, don’t stick to workouts that need a lot of your time to make a difference. You need simple, but high-intensive training. Think of interval training or running, for example – short, but effective.

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Another way of seizing the moment is to play with your kids. Children are full of energy and most of their games including running, jumping around and climbing. This is a way to burn out some calories and still spend time with your kids.

2. Get enough sleep

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This maybe seems like a minor thing to care about, but it actually isn’t. Yes, sometimes it is more convenient to lose a couple of hours of sleep so you can catch up with all the work that has been piling up, but it’s not a good solution in the long run. After a while, not getting enough sleep could seriously affect your health, concentration and efficiency. Tired people also have an increased level of the hormone cortisol, which is a stress hormone that can lead to overeating. Adults need between 7 and 9 hours of sleep. It’s better to take a look at your planner and decide what things you can postpone or reschedule than to overburden yourself. That’s how you frequently lose important hours of regenerating sleep.

3. Avoid eating out

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OK, it’s hard to have a homemade meal if you’re rarely at home. Still, pay attention to how often you visit restaurants for quick meals. Restaurant food is usually high in calories and poor in nutrients. This type of food can make you feel tired and slow. The same thing applies to alcohol. If you can’t avoid going to a restaurant, take a healthy snack with you or order just a half of a meal portion. Instead of alcohol, better order some seltzer.

4. Learn to prepare healthy snacks and quick meals

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You probably won’t be in the mood for preparing a complex meal when you get home after a long day’s work. But it isn’t a reason to deprive yourself of a healthy meal. There are tons of recipes for healthy meals on the web that can be made in less than 10 minutes. The most important meal of the day that you shouldn’t skip is breakfast. Otherwise, you’ll feel lethargic and you’ll get stressed easily. You can find time to make breakfast in the morning if you opt for a smoothie. Mix kale and flax and chia seeds, add a powder to your likings, like true Japanese BCAA powder or hemp protein powder, and soften the taste with a banana and berries. That will give you much-needed energy. If you want to experiment further, just google for more inspiration.

5. Hydrate your body

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Water is an essential part of our body. That’s why you need to pay attention to how much water you intake every day. If you try and switch most of the liquids you drink (alcohol and sugary juices) with plain water, you’ll feel more energized and intake a lot less unnecessary calories. Caffeine and sugar actually decrease your energy level. A smart idea is to carry a plastic or glass bottle with you everywhere and make sure there’s always water in it (which you will drink regularly, not just carry it around!). If you sometimes don’t feel like drinking water, have a nice cup of tea or add a sugar-free water flavoring to play with taste.

6. Keep your fridge full of nutritive food

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You know that sometimes you get really hungry and you just need to eat whatever. That’s why you need to plan in advance – always fill your fridge with healthy food that can relieve your hunger and keep you full for a long time. And make sure you don’t run out of that food – tomatoes, spinach, salmon, pumpkin seeds and berries should always be within your reach.