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10 Weight Loss Tips for Busy People

Updated on 27. Dec. 2018

Losing weight can be a lot of work, and even more so if your work and personal schedules do not leave a lot of extra time. Between working all day, shuttling the kids to extracurricular activities, and staying social with your friends it is often hard to find the time to work on yourself and your health.

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We know that losing weight can be hard, but making plans or small changes will help you reach your goals without having to make huge sacrifices.

  1. Make a Schedule (and stick to it!): If you have multiple appointments, meetings, and commitments every day it may seem like you don’t have time to workout. But if you treat your gym session or run just as you would any other appointment, as something that you cannot skip, you will be more likely to stick to it. At the beginning of the week, look at your calendar and schedule workouts during free-time, and don’t break that schedule.
  2. Get workouts done in the morning: When we leave workouts until the end of the day, they are more likely to be pushed aside because we had to work late or went to get after work cocktails with friends. If you schedule your workout first thing in the morning, there is a better chance you will not have to skip it in place of another commitment. If you aren’t a morning person (yet!), check out our Top 10 Ways to Become a Morning Person.
  3. Make a meal plan: On Sunday, make a plan for the meals you are going to make for the week. If you make a plan and then prep for your meals, you will be more likely to eat a well-balanced and healthy meal as opposed to ordering unhealthy takeout. You don’t have to make a whole week’s worth of meals in one day, just prepping some of the ingredients ahead of time will make it easier to throw something healthy together quickly.
  4. Make healthy food visible: If you have your fruit in a bowl on the counter or chopped in see-through containers in the refrigerator it will be easier to make a healthy choice. If your healthy foods are hidden away, you are more likely to grab the salty chips or crackers in your pantry. If you are worried that you will be tempted by unhealthy snacks, clean out your pantry and get rid of anything that will be tempting and throw your diet off track.
  5. Have a buddy: If you recruit a friend or coworker who is trying to lose weight too, suggest working together to keep each other motivated. You can schedule gym sessions before work or lunch break walks. Having someone to talk to about your weight loss journey will help keep you motivated and accountable.
  6. Keep healthy snacks at hand: If you are running around to your appointments when you get hungry, it can be easy to grab a sugar-laden granola bar masquerading as a healthy choice. Instead of stopping at the corner store, keep healthy snacks in your purse, car, or desk. Be sure to read labels if you are buying pre-packaged snacks, so you get the most out of it. Pay attention to things like sugar and salt content, as many ‘healthy’ snacks are actually filled with these additives.
  7. Weekend workouts: If you are not able to fit in the number of workouts you want during the week, schedule some of your workouts for during the weekend when you do not have work. This will help you keep your weekly schedule a little more relaxed, and allow you to focus on a longer or more effective workout.
  8. Schedule meetings that can double as workouts: Setting a work meeting where you do not have to be in front of a computer as a walking meeting instead of an office meeting is a great way to get a little more exercise during the day. Alternately, if you have a friend in town visiting or are just looking to catch up, find a local hiking or biking trail where you can catch up while you work-out.
  9. Set goals: Setting goals is an important part of losing weight, and setting SMART goals is an important part of reaching your goals. SMART goals are specific, measurable, attainable, relevant, and time-bound. If your goals are all of these things, you will have an easier time not only sticking with your goals but also reaching them.
  10. Keep a balance: When losing weight, it is important to not work yourself too hard. If you overwork yourself, you will get burned out and your goals will get off track. So, make sure you are getting enough sleep, treat yourself once in a while, and keep a positive attitude about your journey (even if it isn’t going how you want it to).

Losing weight is all about making time for yourself and making choices that will help you reach your goals. By planning and holding yourself accountable you will be able to fit staying active and healthy a part of your busy schedule.


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