Are you looking to lose weight but unsure how to fit this plan into your busy schedule?
Let’s be honest, losing weight isn’t easy. In fact, of the 45 million Americans that go on diets each year, only 5% keep the weight off.
Why are these numbers so low, you ask?
It all comes down to busy schedules and a race against time. We all know the drill. Work engulfs our day, and by the time we get home and have dinner on the table, we’re exhausted.
If you’re looking to lose weight but don’t have much extra time on your hands, you’re going to want to read this. We’re here to tell you that losing weight with a 9-5 isn’t impossible.
Read on for nine tips on how to lose weight with a busy schedule.
1. Schedule Your Workouts
First, you need to begin scheduling your workouts.
You’ve heard it time and time again, but there’s a reason that this is such an important rule.
To start, try scheduling three realistic workouts each week that fit into your schedule for the upcoming months. Consider one early-morning workout, one lunchtime workout, and one post-work workout.
By segregating your workouts to different time periods throughout the week, you’re being more realistic and the chances of sticking to this schedule are more likely. Remember, the key is to create a schedule that is able to stand the test of time. This is the best way to ensure that your new routine is not another fad.
2. Embrace Cardio
If you’re serious about losing weight, you’re going to need to get serious about cardio. While joining a running club often feels intimidating to many, cardio doesn’t have to be so official or social.
Instead, try implementing instances of cardio into your personal daily life. This could be anything from taking your pet for a walk each morning to even a brief power walk or bike ride.
Anything that gets your heart rate pumping is going to be beneficial for your body. There’s a reason cardio is a great weight loss strategy.
3. Plan Your Lunches
Planning your lunch ahead of time ensures that you are committing to healthy choices. Without a plan in tow, you are more likely to succumb to unhealthy foods and stray from your goals. This gives you total control over what you are consuming throughout the week.
If prepping your lunch every Sunday is unrealistic to you, consider a meal-plan service. These services deliver healthy and affordable meals to your current location. Nowadays, there are no shortages of healthy food apps that are happy to deliver.
4. Stop Buying Processed Foods
When you go to the grocery store, do not let it be an option to buy an array of processed foods.
The best way to counteract this is to create a grocery list before your arrival at the store. Find strength within yourself to stick to this list and only buy items that are on the list.
Once you stop feeding your body these processed foods, you’ll begin to crave them less and less.
5. Treat Yourself to an Exercise Watch
You know those oh-so-sleek black watches everyone seems to be wearing? Well, there’s a reason they’ve become so popular.
A Fitbit helps track your daily exercise and alert you when you need to get your body up-and-at-it. It helps to track your patterns and provide you with an understanding of where you’re at versus where you’d like to be.
Think of this as your very own accountability partner. It’s a private and useful analysis of your health and sits comfortably on your wrist.
6. Drink Water
Did you know that water helps boost your metabolism? It also helps to clean your body of waste and help your body feel satisfied for longer periods of time.
For those that do not drink water throughout the day, they may find themselves feeling peckish and unsatisfied throughout the day. This can lead to excessive snacking and the consumption of alternate, sugary drinks.
Instead, get yourself into a healthy routine of consuming 3 liters of water throughout the day. You can even help keep yourself accountable by downloading a water app that reminds you when its time to drink more water.
7. Find an Accountability Partner
If you’re serious about losing weight, the secret might be in finding an accountability partner.
Medical studies reveal that working out or choosing to implement a healthy workout routine with a partner heightens your chances of losing weight. In fact, one of the biggest reasons people fail to lose weight is the lacking of a proper support system in place.
Consider a neighbor or a co-worker that also desires to switch to a more healthy lifestyle.
8. Join a Gym near Your Workplace
One of the most important decisions when joining a gym should be its location.
Because the majority of people spend their days at their place of work, finding a gym in close proximity to your workplace is the best option. Ideally, this should be in walking distance to your work to increase convenience and better your chances of using your membership.
You can even learn to embrace the lunchtime workout. Or, get to work an hour early and hit the gym before the workday starts. You won’t believe how much a pre-work exercise session can help to de-stress your workday!
9. Limit Your Alcohol Intake
Did you know that your typical pint of lager beer contains about 180 calories?
When the clock strikes 5:00 and happy hour is upon us, it can create for a danger zone. But, if you’re serious about your weight loss, you’re going to want to get serious about limiting your alcohol consumption.
Try implementing the one drink rule when out socially throughout the week. Consider opting for light beers or a cocktail such as a vodka soda which often hovers under 100 calories.
How to Lose Weight with a Busy Schedule
Are you determined to lose weight?
When it comes to losing weight, the scale doesn’t account for how busy your schedule is. For those working a typical 9-5 job, most of the workday involves sitting. Once the clock strikes 5, after-work responsibilities often get the best of us.
In a life that’s so jam-packed, it’s not always easy to prioritize our desire to lose weight. Fortunately, there are tips and tricks for how to lose weight with a busy schedule.
From scheduling your workouts and joining a gym close to work to finding an accountability partner and limiting your alcohol, losing weight doesn’t always have to be so time-consuming.
If you’re serious about losing weight, try employing these simple yet effective strategies.
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