It's one of the most common excuses to skip your workout ever: "I don't have time." But that's likely because you're trying to squeeze it all in at once. That's not the most effective use of your time, says Rudman. "You should focus less on duration and more on frequency for physical activity," she explains. "If you don't have time to workout for 60 or 90 minutes, workout for 10 minutes several times throughout the day." Pick 10 different exercises and do them each for one-minute intervals. "Do this in the morning, noon, evening, whenever you can squeeze it in," says Rudman. That way you'll still fit in plenty of activity and you'll be revving your metabolism throughout the day, rather than all in one go.
Color Your Plate
When you're trying to lose weight, it may feel tempting to stay home and never, ever eat out. But don't do that (really, it's not worth it). Rudman says you can follow a color chart to stay on track. "Look for something dark green (spinach, kale, collard greens), something orange (squash, carrot, sweet potato), and add a protein (chicken, fish, steak)," she says. "You'll get a good boost of vitamin C, A, K, protein, and healthy resistant starches without having to outthink the room for creative dinner plans."
Logging enough shuteye has a direct effect on hitting your weight loss goals, and getting some quality vitamin D helps with both. "[If you go] outside first thing in the morning and let your skin and eyes be exposed to the sun and the weather — and then do the same thing at night before bed — it'll help naturally reset the circadian rhythms in your body and lead to a better night's sleep," says Rudman. How? "We actually have photoreceptor cells in our skin, so exposing ourselves to the blue and white light of daytime keeps us tuned into nature, followed by exposure to orange and yellow light at night to remind the body that the sun has gone down."
Embrace the Cold
When cold weather hits, it's tempting to hit the gym for every workout. But Reggie Chambers, a certified personal trainer at New York Personal Training, says it's best to bust it out in nature as much as you can. "Taking advantage of cold days to workout outside will help you torch more calories since your body has to work harder to keep you warm," he explains. Sure, there are a lot of variables to determine how many calories you'll actually burn (things like your age, sex, and weight all play a role), but doing the same exact workout outside versus inside could net you a better burn.