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How to Lose Weight Even if you Don't Have the Time

How to Lose Weight Even if you Don't Have the Time
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 6 min read

Lose Weight Even if you Don't Have the Time

If you've tried to figure out  how to lose weight on a busy  schedule you definitely aren't  alone. A  jam packed schedule can make it very difficult to exercise, but there are several ways that you can maintain a healthy weight even if you don't have the time to devote to exercising as much as you would like to. Maintaining a healthy weight is more about your lifestyle and choices than it is about the time that you have, and even if you don't have the time to cook very often. There are hundreds of easy to prepare whole foods that you can use for snacks and quick meals instead of processed foods, and there are many ways to eat healthy even when you don't have full control over the menu. If you've found that you have less and less time and that your time constraints have made weight loss a struggle, try some of these strategies.

Always have healthy whole foods available

Busy people often don't have time to cook, which means that they can become reliant on junk foods and ready to make foods. The best way to counteract this is to always have whole foods available in your home. There are dozens of options available for healthy ready to eat foods, you just have to find what you like and stick to it. Fresh fruit, vegetables and healthy dip, nuts, yogurt, jerky and other meats, eggs, legumes, and anything that is minimally processed and organic is a good option for healthy snacks. Try to limit the amount of snacks made from grains, sugar, and that are highly processed or get rid of them altogether. This even goes for snack foods that are labeled "€œsmart"€ or "€œhealthy"€, these foods are often high in carbs and sugar but have smaller portions that still leave you hungry and spike your blood sugar.

Do regular high intensity exercises

One of the best ways to lose weight and keep it off is through regular high intensity exercise. Even if you don't have the time for 45 to 60 minute exercise sessions, you can still lose weight and maintain a high metabolism with short duration high intensity exercise routines. These routines take no longer than 15 to 25 minutes max, and they can help you keep a healthy weight by improving your cardiovascular fitness, strengthening your heart and increasing your muscle mass. If you haven't heard about it before, there is plenty of information online and on our blog, just search for HIIT or high intensity interval training and you will find several articles on our website. These workouts are perfect for people on a busy schedule and can help you stay in shape even if your time is very limited.

Always keep water with you

Another important thing to do to prevent weight gain when you are busy is to always keep a bottle of water with you. As soon as you feel that you are thirsty you should drink water, and you will find that you don't need to eat as much throughout the day when you are properly hydrated. If you are busy and move around a lot it is even more important for you to drink water regularly. Busy people can forget to stay hydrated and the result is that you might overeat at your meals or snack too often. If you drink 8 glasses of water per day and keep your water bottle full, the chances are that you will lose weight or maintain your weight, especially if you haven't been doing it regularly. Also try to drink water during meals when you eat out instead of calorie drinks or alcohol.

Exercise in the morning

A lot of busy people have a few minutes in the morning to exercise, and this can be a great time to get your exercise in for the day because you have the most energy. If you work out first thing in the morning you don't have to worry about it for the rest of the day, and you get the benefit of the extra energy boost that you may have as soon as you wake up. Not everyone is wired the same way and some people get their burst of energy later on in the day, in the afternoon or evening. You should try to time your exercise routine to whenever you have the most energy, and again if you limit your exercise to high intensity short intervals you will get great results without having to spend much time at all.

Schedule your workouts so that they are convenient

It can be easy to neglect working out when you have to go out of your way to get to the gym or make other major alterations to your schedule. You should try to schedule your workouts so that they are as convenient for you as possible. If you drive near the gym every day at a particular time, try to schedule your workouts around that time, or schedule them at the least busy time of the day. If you only have time on the weekend to workout, make sure that you get great workouts in and try to have at least one or two during the weekdays. If you plan it out so that you have the time needed to work out, you will be able to focus a lot better and spend the effort and energy that is necessary to get the most out of your exercises.

Pack your own lunch

It only takes a few minutes to pack a lunch with foods like lunch meat, fruit, string cheese, fresh veggies, yogurt or other healthy ready to eat foods, or leftovers from the previous night's healthy dinner, and when you do this you will not only save money and time but you'll avoid the extra calories that often come from fast food and restaurant foods. If you have to eat out for lunch the chances are that you aren't going to find a healthy option very easily, and when you pack your own lunch you won't have to take a detour to a local restaurant and can continue to stay productive while keeping healthy. If you eat out for lunch every day this can really make a major difference in your weight loss efforts, and you'll likely see results within a few weeks if not sooner.

Eat a healthy breakfast


This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.