How To Lose Weight On Your Busy Schedule: 10 Tips and Tricks That Actually Work

Weight loss is never easy, especially if you're too busy..

How To Lose Weight On Your Busy Schedule 10 Tips and Tricks That Actually Work

How To Lose Weight On Your Busy Schedule: 10 Tips and Tricks That Actually Work

Weight loss is never easy, especially if you’re too busy to even focus on weight loss. With that being said, it is important to take out at least half an hour a day to exercise.

Not just for weight loss, but for health and fitness. In fact, research shows that exercise is known to reduce stress and tension, hence improving mental health.

Eating right is also just as important!

Try to eat the right foods and squeeze in some workouts during your busy day and lose weight using these 10 effective tricks!

Move as much as you can

Take the stairs instead of the elevator. Park your car a few blocks away and walk to your location. Don’t email your co-worker, walk over to their station instead.

During your lunch break, try to walk at least a 1000 steps – every step counts. Take your dog for a walk. Go to a park near you and jog a little.

These are small and easy ways to sneak in a little exercise in your busy schedule.

Plan your meals in advance

Do you order take out on a daily basis? That needs to stop. Instead, start meal prep. You can prepare a meal a whole week in advance – it’s all about a few hours of chopping and cooking.

The more you say no to outside food and yes to home food, the higher the chances of weight loss.

Eat healthy snacks

Keep some dry fruits in your bag to snack on. Instead of picking up a chocolate bar, pick up a protein bar. When you’re craving dessert, have an apple instead.

You should pack a hard-boiled egg or something like roasted kale chips to munch on while you’re at work or busy running errands. 

It’s small changes like this that can lead to weight loss without making too much of an effort.

Download a calorie tracking app

The best way to lose weight without exercising is by tracking your calories.

And the easiest way to do that is by downloading an app. As long as you’re eating the required calories – the right calories from the right kind of healthy food – you’ll start to lose weight.

Drink lots of liquids 

Sometimes, you’re not hungry, you’re just thirsty.

The next time you think you’re hungry, drink some water or have green tea. You’ll notice that you won’t feel hungry anymore and that means no extra calories. 

Join a fitness class near your workplace 

If you’re working in Clapham, just look for a body transformation studio in Clapham .

The odds of you making it to your fitness class right after work are much higher than the odds of you going home from work, changing into your fitness gear and then heading for class.

This could be an aerobics class, an MMA class, a pilates class or even a yoga class.

Swap the unhealthy for the healthy 

Swap a soda for water or fresh juice. Yes, even diet soda needs to be swapped. Swap a doughnut for a whole wheat bagel. Shift from coffee with one cube of sugar to coffee with no sugar.

Swap your evening beer for vodka water – though, you should control your alcohol intake to the bare minimum for effective weight loss.

Don’t skip meals

Sometimes, it’s easy to lose track of time when you’re working around the clock. But that also means losing track of meal timings. By skipping meals, you’re basically putting your body in craving mode.

So when you do get around to eating, you’re going to eat much more than you normally would!

Start working out at home

Workout videos are all over the internet, so if you don’t have the time to head to a fitness class or a gym, then why not work out at home?

There are so many workout apps available with workouts that barely take 15 minutes!

Try to opt for HIIT workouts as these engage multiple muscles and help in muscle building, fat burning and increasing endurance. 

Eat more protein 

Usually, too many carbs and not enough protein is what causes weight gain.

Make protein a part of every meal. Egg whites, lean meats, cottage cheese, fish, greek yoghurt etc are all good sources of protein.

Instead of more carbs, eat more green and leafy vegetables to stay full.


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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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