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Tips on How to Lose Weight on a Busy Schedule



Do you wish you could slim down a bit? Believe it or not, you have company. Nearly half of all American adults questioned by the Centers for Disease Control and Prevention (CDC) recently reported that they were trying to reduce their weight. (1)

A simple reduction in caloric intake and increase in physical activity should do the trick, right? But as many of us know only too well, it isn’t that simple. Because of our hectic schedules and lack of energy, we often resort to mindlessly stuffing our lips with unhealthy foods. (1)

The forethought and determination required to transform one’s lifestyle so that one can fit into jeans from the previous year typically last about if the delicious bar of chocolate is in one’s palm. (1)


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With everyone’s hectic schedules, it’s tough to find the time to exercise these days. To make matters worse, we compensate for stress with unhealthy eating habits, making it much more difficult to fit in regular exercise. (1)

In this article, learn our tips on how to lose weight on a busy schedule and achieve your weight loss goals like a pro!

1. Never Go Without Eating

Although it goes against the grain of conventional wisdom, states Jessica Bartfield, a medical doctor and clinical assistant professor at Loyola University’s Center for Metabolic Surgery and Bariatric Care. She added that busy people may benefit from spreading their caloric intake out more evenly throughout the day. (2)

Why? Because if you spend longer than four or five hours without eating, your metabolism may slow, your hormone and insulin levels may fluctuate, and you may be more likely to make poor food choices when you do sit down to eat. (2)

She notes that many of the patients who are overweight aren’t overeating; rather, their eating schedules have become unpredictable, with many patients having only coffee and water for breakfast and lunch. Avoiding this and sticking to a regular eating routine, whether that’s three-square meals plus snacks or five smaller meals throughout the day, is essential. (2)

It is best to always consult a weight loss doctor to find out which lifestyle is best for you. (3)

2. Bad Eating Habits Will Catch Up With You Eventually

The first thing to remember is that no amount of physical exertion will compensate for a poor diet. Exercising helps you lose weight because it causes you to burn calories, but being overweight or obese has nothing to do with how much you move around. To that end, we encourage everyone to get moving for their health and eat well for their waistlines. (4)

Weight loss is more of a marathon than a sprint, so keep that in mind. There is a correlation between body mass index and the rate of weight reduction, thus those who are overweight or obese have a greater potential for rapid weight loss. Maintaining motivation and making progress require realistic expectations. (4

3. Engage in Some Fun Activities

Do something enjoyable once a week, like yoga or dancing. Spend as much time as possible with the people that matter to you. You can get some much-needed downtime from your hectic routine, as well as engage in some activities that bring you joy. Exercising in these settings can still help you lose weight. (5)

Boring habits can cause people to stop working out regularly. Indeed, it is common knowledge amongst us. Exercise can be boring, so try switching up your routine, trying a new activity, exercising at a different time of day, or working out with a friend. (5)

4. Get Things Ready in Advance

If you already know that your work weeks are going to be hectic, organizing your schedule in advance will allow you to set aside time for cooking whenever it is convenient. Schedule a few hours a week to undertake some simple food preparation.  (5)

Prepare large batches of casseroles, gather ingredients for a slow cooker meal, and stock the fridge with easy-to-grab snacks like berries, carrots, tomatoes, and grapes. You can even buy pre-cooked protein like boiled shrimp and chicken breast to save time. (5)

5. Invest in More Protein and Whole Foods

Fiber, vitamins, and minerals are all higher in whole foods than they are in their processed counterparts. You should try to eat primarily plant-based foods for optimum health benefits. Grab some pre-cut apples, oranges, and bananas, as well as some pre-packaged salads. Produce of every kind offers a wealth of nutrients for a comparatively little calorie count. When it comes to weight loss, that’s a win-win situation. (5)

Protein helps curb appetite, so eating too much would be counterproductive. Protein slows the digestion and absorption of sugar into the circulation, making you feel full for longer. Choose a wide range of protein foods such as lean meat, chicken, fish, lentils, nuts, seeds, and protein-rich grains to maximize your dietary value. (5)

6. Reduce Your Serving Size

There is no need to prepare your own meals or consume anything out of the ordinary in order to lose weight, as the researcher explains. Simply reducing your caloric intake is necessary, and this does not necessitate any additional effort or expense. (5)

Consuming 1,200 to 1,500 calories a day is recommended for most people who wish to lose weight in a healthy and sustainable manner. For many people, cutting back on portions, skipping dessert, or not going back for seconds is an easy method to achieve this calorie goal. (6)

7. Don’t Forget to Stock on Healthy Snacks

Having tasty and highly nutritious snacks on hand is the secret to avoiding the muffin urge mid-morning at the office. (7)

An expert recommends keeping food on hand in both a pouch and at your table. By doing so, “you won’t have to settle for whatever is sold at the convenience store or dispensed from the vending machine.” (7)

Foods like eggs and edamame are great options for protein-rich snacks. Bring some nuts, roasted chickpeas, or other healthy snacks to share that won’t set you back more than 200 calories. (7)

8. Keep Your Cool

Responsibility overload is a common result of hectic schedules. To add insult to injury, these can also contribute to anxiety. The specifics of how one loses weight depend on their unique circumstances. (8)

Even though stress in the short term may not alter your motivation to exercise and eat healthily, it can have a significant impact on your weight in the long run. Either you overeat unhealthy foods that hinder your body’s ability to burn fat, leading to weight gain, or you starve yourself, leading to weight loss but sometimes accompanied by unpleasant side effects including headaches, stomachaches, lethargy, and even a decrease in libido. (8)

The American Psychological Association conducted a study that found that frequently monitoring your computers, cell phones, and tablets can potentially cause you greater stress. Use them sparingly. (8)

9. Have Some Short, Frequent Workouts

Can’t fit in a daily 30-minute full-body workout? Put less emphasis on it! Cut your workouts up into smaller, more doable chunks (think 10 or 15 minutes). Or, you can simply make it a goal to walk about more frequently during the day. If there is no one else around, please use the stairwell. Try the restroom on the next floor above or down the hall. Move about while on the phone. (9)

For most of us, our workout routines are the first to go when life gets hectic. Exercising regularly has many health benefits, including reducing body fat as has been demonstrated by numerous scientific research. Dr. Burguera from the Cleveland Clinic states that after 30-60 minutes of aerobic exercise, the body begins to burn primarily fat. We recommend spending a few moments stretching and breathing deeply. Make some room in your house or business for a restricted exercise area. Focus when on your feet. (9)

Even if it’s just for ten minutes, taking a break to enjoy the outdoors can greatly improve the quality of your day. Just walking around is a great way to keep your body and mind in good shape. An extra 30 minutes of brisk walking every day, as recommended by the Mayo Clinic, can help you burn an extra 150 calories every day. In order to reduce body fat, increasing your caloric expenditure through increased walking time is essential. (10)

10. Improve Your Hydration Levels

Some studies have shown that consuming water before a meal can increase fullness. This can be easily accomplished by always having access to a refillable water bottle. Fill it up often and try to consume half your body weight in ounces daily. Don’t be chronically dehydrated and have more water instead. (11)

Moreover, drinking water before and during meals promotes satiety and alters subjective feelings of fullness, both of which are related to lower calorie consumption. However, energy intake did not change after drinking water after a meal. Although the new study by Dennis et al. suggests that this may be the case at least in the short term, it is still unclear whether or not a decrease in calorie consumption leads to weight loss. (11)

11. Sleep Regularly

The Sleep Foundation research shows that over the past few decades, Americans have been sleeping less, sleeping poorly, and gaining weight. Overeating may be another symptom of sleep deprivation. People who don’t get enough sleep are also more likely to snack on high-calorie, high-carbohydrate foods, researchers have found. (12)

In light of these patterns, several scientists began to speculate about possible relationships between body weight and sleep. Numerous studies have found that little sleep or poor quality sleep can raise the risk of weight gain and other chronic health problems by disrupting metabolic processes and leading to weight gain. (12)

Additionally, how sleep impacts hunger is a popular theory for explaining why people gain weight while sleeping. Appetite is regulated by neurotransmitters, and chemical messengers that permit neurons (nerve cells) to connect with one another, contrary to popular belief. (13)

Ghrelin and leptin are two neurotransmitters that may play a significant role in regulating food intake. Hunger-inducing ghrelin and satiety-inducing leptin both play important roles in the body. Throughout the day, the body’s levels of these neurotransmitters normally rise and fall, indicating a need to eat. (13)

12. Make Use of Modern Technology

Now that fitness trackers are widely available, it’s much simpler to monitor your caloric intake, activity frequency, daily step count, and other metrics associated with weight reduction. If you believe this would help, try using one. (14)

Evidence-based weight reduction interventions serve as a model for many commercially available weight loss programs. (14)

Although studies on the use of technology in the delivery of weight reduction therapies are only getting started, common sense says that it would make these programs simpler to roll out. Multiple meta-analyses have concluded that implementing lifestyle changes and losing weight through online therapies has a moderate chance of success. (14)

How Does Weight Loss Occur When You Follow These Tips?

Whenever a person takes in fewer calories than they burn off, weight loss occurs. Conversely, weight gain occurs when calorie intake continually exceeds calorie expenditure. Consuming anything with calories counts against your daily calorie intake. (15)

However, daily calorie burn, often known as energy expenditure, is a little more challenging. For weight maintenance, it’s necessary for caloric intake to be equivalent to caloric expenditure. While, for weight loss to occur, one must either consume fewer calories than they burn through increased exercise or burn more calories than they consume through reduced eating. 


Consuming fewer calories than you expend daily is the formula for successful weight loss. (15) 



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