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Want to lose weight with a busy schedule? Do This

Lose weight with a busy schedule

Losing weight can be challenging. Let alone with a busy schedule that leaves little to no time to sit down for a meal. However, the good news is even with a busy schedule, the same weight loss rules apply. That is, to lose weight, you have to eat less than your body requires creating a calorie deficit. For most people, the real challenge is finding the right weight-loss strategies to incorporate into your busy schedule. In this post, we share weight loss tips to use such as; using meal planning services, carrying packed lunch, tracking your calories, and scheduling your workouts.

Please note that this post may contain affiliate links. You can read my full disclosure here.


How to lose weight with a busy schedule

  • Adjust your diet for weight loss
  • Consider meal planning services.
  • Carry packed lunch to work.
  • Drink more water.
  • Track your calories.
  •  Plan your meals
  • Stop snacking
  • Schedule your workouts
  • Avoid empty calories.

Adjust your diet for weight loss - how to lose weight with a busy schedule

1. Adjust your diet for weight loss.

Weight loss comes down to 80% diet and 20% exercise. It is for this reason that the first thing you have to change to lose weight with a busy schedule is your diet?. There are simple changes to make to ensure your eating for weight loss such as;


  • Include high-protein foods with all meals.

High protein foods are one of the best weight loss foods to include in your daily diet. Diet high in protein has been shown to help you lose weight by keeping you full for longer. Start your day off with protein at breakfast, and you’ll notice the difference. You’re less likely to snack at midday or eat more during the day. In addition, your body requires more calories to break down protein foods than any other foods group, boosting your metabolism. Choose high protein foods such as; lean cuts of beef, chicken, turkey, pork, seafood, yogurt, etc s as part of your daily diet.


  • Eat more high-fiber foods.

High-fiber foods are also great for anyone trying to lose weight. Just like high protein foods, fiber foods are great for weight loss as they keep you full for longer.  You will notice this effect after enjoying high-fiber foods such as; beans, peas, lentils. Besides, fiber is only available in plant foods. Including high-fiber foods in your diet is a great way to take a break from animal protein. Instead of having animal protein at lunch and dinner, take a break and schedule at least one meal with high fiber legumes.


  • Eat more vegetables.

Vegetables are great for weight loss as they’re low in calories and add volume to your meals. With most vegetables, eat as much as you want. One cup of spinach contains only 41-calories, take a second serving without having to worry about the extra calories.  When you’re trying to lose weight, these are the type of vegetables to eat with all your meals to improve satiety. Vegetables such as; spinach, kale, cauliflower, broccoli, etc.

food meal prep

2. Consider meal planning services.

Cooking healthy meals with a busy schedule can be challenging. You barely have the time to shop for ingredients, let alone the extra time to prepare a meal every evening. Why not consider professional meal panning services such as Bistro MD? With such a service, you get ready-to-eat weight loss meals and snacks. Unlike take-out, you don’t have to worry about extra oils or condiments used as these meals are prepared with weight loss in mind. Besides, most meal planning services such as Bistro MD, come with customizable plans for your allergies or health needs. If you find yourself busy during the week but free during the weekend, consider the 5-day plan instead of the 7-day plan. This is probably one lazy way to lose weight that will save you time and give you peace of mind.


3. Track your calories.

To lose weight with a busy schedule, count your calories. Calories are the amount of energy our body gets from eating food or drinking. The number of calories we need to maintain, lose or gain weight varies from person to person depending on factors such as; age, height, weight, sex, and lifestyle. Most experts recommend that you adults should consume about 2000 -2500 calories to maintain current their weight. However, for weight loss, it is recommended to consume about 1500 calories daily. What I love about counting calories is that it gives you a number to work with. All you have to do is make sure all your meals are within this range every single day. Use apps such as myfitnesspal, lose it app, or cronometer to track your daily calories. With a deficit of about 500-calories daily, expect to lose about 1-pounds weekly.

man eating packed lunch at desk

4. Carry-packed lunch to work.

A busy schedule will often force you to resort to cafeteria food or restaurant food for your meals. However, when you’re trying to lose weight, this has to stop. Restaurant meals can sabotage your weight loss progress as excess oils, sugar, and other high-calorie ingredients are used when cooking. While these foods may taste better than your home-cooked meals, you will pay the price at the scale. Instead, pack your leftover dinner and eat it at work the next day. This way, you know what ingredients went into preparing your meals. Pack some fresh fruits or healthy nuts as snacks.


5. Plan your meals

Meal planning is one of the laziest yet effective ways to lose weight with a busy schedule. Make time during the weekend to come up with a meal plan, buy all the ingredients and cook all your meals. This way, you have all your meals ready for the week ahead.  Invest in meal prep containers to ensure your food remains fresh and tasty all week. Besides, these containers make it easy to portion your food into individual servings for easy storage. If you prepare to cook often, buy all your ingredients and prep them. This way, you can whip up a quick meal in 30-minutes or less.

woman reaching for water

6. Keep water in plain view.

You have to keep yourself hydrated when trying to lose weight with a busy schedule. Do this is by keeping a bottle of water in plain view within your reach. Water is one of the best weight loss drinks we have available to us. Besides, we tend to confuse thirst for hunger. If you find that you’re constantly reaching out for snacks, try drinking water instead. In addiiton, drinking water is a great way to keep yourself energized throughout the day instead of relying on high-caffeine energy drinks. As water comes with zero calories, replacing this habit can help reduce your daily calories. In addition, drinking water before and after a meal improves satiety. A great weight loss tip to use to prevent over-eating.


7. Stop snacking

To lose weight with a busy schedule, you have to stop mindless snacking. Even though a chocolate bar in the morning and another in the afternoon might not seem like much, these snacks can throw off your weight loss gains. It’s much easier to stop snacking in between meals. Once you stop, you will notice that you hardly feel hungry as the time between meals is short. However, if you have to snack, choose the right type of snack. Stop eating processed snacks that come in small packages yet are high in calories. Instead, choose healthy snacks such as nuts, seeds, fresh fruits. High-protein snacks such as; greek yogurt, edamame are also great options that will keep you full. Also, reduce the number of snacks, either snacking in the morning or evening, not both times.

woman working out

8. Schedule your workouts.

Exercise is an essential part of weight loss as it allows you to but off extra calories. To lose weight with a busy schedule, you have to schedule workouts into your day. Better yet, work out in the morning before leaving for work. Aim for 150 – 300 minutes of exercise every week. In addition, combine both cardio and weight training exercises for best results. Take advantage of the office gym if available and get your exercises done there or sign up for one nearby. Consider at-home fitness equipment that are just as effective for weight loss. Machines such as the rowing machine, treadmills should be your top choice for a high-intensity workout. If you prefer something a bit more low-impact, consider recumbent exercise bikes.


9. Beware of empty calories.

Empty calories are foods or drinks that come with little to no nutritional benefit. In addition, these foods are often very high in added sugar and calories. As a result, you find that one serving is never enough. This includes foods such as; baked treats, candy, cakes, cookies, high-sugar cereals, etc.  In addition, avoid drinks such as; fruits concentrate, soda, energy drinks, store-bought coffees, etc. Even though these foods are often easily available, it’s best to avoid the temptation.

Lose weight with a busy schedule