How to lose weight on a busy schedule
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It can be very challenging trying to lose weight on a busy schedule. It is more convenient to rely on fast foods and soft drinks when you’re a busy mom with work responsibilities, school or side hustle not to mention family and Church commitments. How can you eat healthy when you get home feeling too tired to even eat let alone do something else? Trust me, I’ve been there. Sometimes I get home feeling so tired like I’ve been carrying blocks in a construction site all day. On days like that, you crave for just a place to crash, eating carbs to stupor, soaking in a tub, or wine and a movie.
I totally get you!
I understand what it means to feel sick and tired of all the overwhelm in your life but permit me to ask this question though, if you were less busy, would you be able to lose weight? Hmmm, your answer is most likely no. You know why? You have no system in place.
Imagine yourself rocking your little black dress 3 months from now. Picture feeling self-confident and badass in your office attire because you have lost weight in all the right places. Imagine Diabetic reversal, being able to menstruate after not seeing it for many months or getting pregnant with the baby you have been waiting on God for.
Your own goal might just be losing the post-baby fat and feeling sexy or just adopting a healthy lifestyle in general for revitalization and energy.
Whatever the case might be, you can lose weight on a busy schedule. Like every good thing in life, all you need is to;
Commit to a plan
To lose weight on a busy schedule, you need a plan. You cannot just jump into any diet without first looking at how it will fit into your schedule. This is one of the reasons why busy moms are chronic dieters, therefore, don’t be that woman who is always on a diet. Before starting a weight loss plan, take a moment to look at how you can fit the requirements into your daily schedule. It is not as complicated as you think. Sometimes all you need to do is to replace 20 mins on Instagram with doing something that will help you achieve your goal.
Delete the “All-or-Nothing” Mentality
Newsflash! You will never be perfect if you’re trying to lose weight on a busy schedule. It just won’t happen. Don’t even dream of it because it won’t happen. Some days you will eat healthy and exercise, some days you won’t. You are not alone, that’s just the way it is for those of us trying to lose weight on a busy schedule. Health is not an “all-or-nothing” approach and viewing it that way will sabotage your efforts for weight loss. All you need to focus on is the effort you’re putting in daily. The magic happens when you focus on daily efforts rather than trying to be perfect.
You need daily routines to lose weight on a busy schedule
Rather than looking for the fastest way to lose weight and then gaining it all back, focus on building routines. Having daily routines that incorporate healthy lifestyle is your best bet if you want to lose weight on a busy schedule and keep it off. Start with the little things such as replacing cold carbonated drinks with cold ginger tea. Packing your lunch to work, sleeping for 8 hours etc.
Pencil It In
Organization makes losing weight with a busy schedule easier. This helps you to stay on track. Schedule your grocery shopping, meal prep, times to eat meals, and other healthful choices pursued throughout the day! This might be a little weird initially but the more you get result from being organized, the more organized you will want to be. Remember that our aim is not to be perfect but to take it one step at a time.
Meal prepping will save you a lot of headaches if you’re trying to lose weight on a busy schedule. I know you’re already giving me a side-eye wondering how that will be possible with your busy schedule. The second major step in meal prepping is grocery shopping which you don’t have to do yourself. Wondering what the first major step is? Pretty simple – Having a meal plan. When drafting your meal plan, focus on simple meals that require 30 mins or less to prepare.
Once your grocery list is ready, get someone to do the shopping for you. Train your househelp to shop for groceries. If you don’t have a househelp, get someone around you to do the shopping. You can also make use of delivery services. If you’re trying to lose weight on a budget, click here. Once you have your groceries at home, you can now meal prep at your convenience
Pack your meals to work
I know that most Coaches tell you to pack your lunch to work but depending on how crazy your schedule is, I say pack your meals to work. Most of us have refrigerators and microwave in our office but we are not utilizing them. If you don’t have a microwave at your place of work or you’re not a fan of microwaves, invest in an electric cooler or good food flasks such Haers or Richlin. You should also keep non-perishable foods stocked at work. Remember that this is not a perfect journey. Life will happen on some days and you will not be able to meal prep. Convenient and nutritious options include oats, milk, honey or truvia, nuts and seeds, nut butters etc.
Make Workouts Convenient
Being committed to a gym is out of the question with a busy schedule. But make workout convenient by finding what works for you. Home workout is an amazing option if you’re trying to lose weight on a busy schedule. It’s best to do it first thing in the morning and forget about but if morning is totally out of the question, you can do it in the evening. There are lots of workout videos on Youtube that you can download and do at your convenience. Make sure the workouts are short workouts that can be done in less than 20 minutes but more importantly, find what works for you and stick to it.
Squeeze in More Activity
Since you will most likely be doing short workouts or zero workouts on some days, squeeze in more activity during the day. Take a stand and incorporate more movement by utilizing a standing desk at work, walking around when talking on the phone, using the stairs instead of the elevator etc. Not only can doing so help you burn more calories to synergize your weight loss efforts, it lowers the risk of diseases associated with a sedentary lifestyle. A study published in the Annals of Internal Medicine found individuals with a greater total sedentary time and longer sedentary bout duration were associated with a higher risk for all-cause mortality (death) and taking a break every 30 minutes can minimize such risk.
Ensure Adequate Sleep
Sleep is super important because poor sleeping habits have been linked to weight gain. Lack of sleep causes weight gain by upregulating hormones that elevate feelings of hunger known as Leptin. It also slows down metabolism, exacerbates emotions that induce cravings, and lowers energy levels.
To lose weight and regulate sleep cycles, my tip for you is to create a bedtime routine and stick to it. There are lots of distractions that eat into our sleep time. Creating a bedtime routine helps us to stay consistent with bedtimes. Our routines can be as simple as getting off social media at a particular time, powering down our gadgets, setting our alarm clock, evaluating our sleeping environment, and practicing relaxation techniques.
Reduce Stress if you want to lose weight on a busy schedule
Stress is oftentimes unavoidable with a busy schedule, though its reduction will go a very long way in helping you achieve your weight loss goals. Stress cause weight gain by weight gain by releasing cortisol. Cortisol is a hormone that has been shown to increase appetite. It also drives cravings towards high-fat and carb foods, and make it easier to accumulate belly fat.
One of the best ways to reduce stress is by delegating! You can’t do it all anyway so you’re better off when you delegate. You can also manage stress with stress-reduction strategies, such as practicing yoga, walking, dancing, and listening to music. More importantly, listen to your body so as to take a break when you need to.
Weed Out Distractions
For those of that claim to be busy yet we spend over 2 hours a day scrolling Instagram feeds, I hear you ooo! There are numerous distractions that can inhibit your weight loss success. From watching season films on the couch to Instagram, twitter, facebook groups etc. Weeding out such distractions allows more time to focus on your weight loss goals. Manage your time wisely by choosing healthier lifestyle choices, including preparing meals for the week and exercising.
Losing weight on a busy schedule is totally doable if you’re intentional and strategic about it. Develop healthy routines and watch the fat melt away from your body even when you are imperfect.
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