How I Lost Weight, Even With My Busy Schedule

lose weight on busy schedule

Are you among those that always complain about their 8-5 job schedule?

Or have your busy work schedule repeatedly denied you of achieving you weight loss goal(s)?

…Just know that you are not the only person in that situation. I once found myself in such situation. Initially, losing weight with such schedule was not workable…

…but how did I succeed?

I just changed my strategy and Voila! I found myself losing weight

Of course, the strategy is here with you! Relax, it’s just few words away.


But, did this strategy work for others with busy work schedule? Or was it for myself alone?
I won’t say “Yes” or “No”. Because Tina’s story will tell us better. After the story, you will decide whether to use the strategy or not. Right now, let’s get the story…


This is what Tina has to say about the strategy….


When I decided to lose weight, I worked full-time in an office where I sat at a desk for 40 hours each week. I also worked part-time at a health club. And took evening classes to complete my Master’s degree. Monday through Thursday, I’d leave my house at 5am and not return until after 10 at night.


Obviously, my schedule was a challenge. But I knew if I started to make excuses, I’d never lose the weight. So I toughened up and created a fail-proof plan that helped me drop more than 20 pounds.


…Here’s what helped me, Tina, and others; And how it can work for you too.


  1. Schedule your workouts

When I worked in an office, I used daily planner that kept me organized with all aspects of my life. Starting from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I’d spend some time scheduling my workouts for the week, just like I would with other obligations.

I’d also pick a couple of group exercise classes at my gym. Schedule them like appointments that I could not miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.


2. Become a morning exerciser

Late meetings, evening events, happy hour with colleagues. So many things got in the way of my evening workouts, so I became a morning exerciser. Working out first thing in the morning guaranteed that I fit it in before my day got carried away and excuses popped up.


Even though I’m naturally a morning person, becoming a morning exerciser was no easy task! The first few mornings were really hard. However, the more I forced myself to do it, the easier it was and eventually it became a regular part of my routine.


But if you are not sure of your safety or the security of your surroundings, you can try these indoor exercises that can be done anywhere. They include; skipping, jumping- Click here for the rest.


3. Track calories

In the past, I halfheartedly kept a paper-and-pen food journal. But it was time-consuming and inconvenient to calculate all of those calories. And hundreds of them often went unaccounted for each day. So when a friend told me about a free online weight-loss journal that tracks calories, exercise, goals, and progress, I knew it would make keeping food journal simpler.

Filling out my serving estimates online helped me realize that I underestimated portion sizes. Even though I was eating mostly nutritious foods, I was serving myself too much, so I began using measuring cups at home to learn how to identify a healthy serving.


4. Plan (and pack) your lunch

Every Sunday I sat down and planned a week’s worth of quick, travel-friendly lunches. Brown-bagging what I ate during the day meant I had more control over how many calories I consumed. Lunch could be leftovers from the previous night’s dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard.

Planning lunch ahead of time helped me stick with healthy options instead of buying mouth-watering snacks and greasy slices of pizzas. Plus, once I bought the food and had it readily available in my kitchen, I had no excuse for not packing a nutritious lunch.


5. Leave healthy foods visible

Instead of hitting up the vending machine or fast-food restaurant for an afternoon snack, I bought five pieces of fresh fruit each week and displayed them on my desk on Monday morning. Whenever I wanted a snack, it was the first thing I saw, so I was able to keep my munchies light and nutritious. I also hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn’t overeat later in the day.


6. Make gym visits convenient

If getting to the gym was difficult or interfered with my work schedule, I knew I’d never go, so I joined a gym close to work. I could go in before work, during my lunch break, or after I got off. The sight of other exercisers motivated me to get my butt in gear.

I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.


7. Plan workout dates with others

To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run at weekends or on day-offs. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!


8. Abide by a one-drink rule

I created the one-drink rule for when I went out after work with co-workers. Happy hour was what got me in trouble with my weight in the first place (hello, beer and sugary drinks), so I knew I needed to treat these outings differently if I wanted to fit into my clothes again. (I also didn’t want to be the girl on a diet sipping water!)

My new go-to drink was white wine because I knew I’d savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I passed on a second round, and usually at that point most people were heading home.


9. Fit in a weekend workout

If I missed a workout during the work week, I made up for it by exercising on Saturday morning. Of course, I’d preferred to sleep in on the weekend, but my morning workout always started my weekend off on the right foot. Instead of snoozing the day away, I seized it, which felt great knowing that I could enjoy the rest of my weekend stress-free!”




by Tina Haupert


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Francis Eze

Thank you for visiting! Francis (Fit Francis) is an online weight loss coach and Fitness/Health Expert. He is the founder of (a blog which features only the best weight loss tips). He utilizes his personal experience in personal weight management to positively influence his clients and readers (who seek weight loss, fitness and wellness information). He provides first-hand information which are based on scientific evidence as well as utilized to effect a positive weight loss/wellness goal. My background includes as well degrees in Biology (Human Physiology, Fitness and Genetics) from a World-renowned University. Currently pursuing higher Degrees

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