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  • Dr, Tuesday Pearson

Weight Loss for Busy Individuals: Strategies to Lose Weight at Work

Want to lose a few pounds? You are not alone. Nearly half of U.S. adults surveyed said they were trying to lose weight at work, according to a recent report from the Centers for Disease Control and Prevention.

Eat less and exercise more; it seems easy, right? But, as most of us know, this is not easy at all. We're busy, we're tired, so we put bad things in our mouths to save time, get a quick boost of energy, or because, let's face it, the worst things taste good! The planning and energy required to transform our lives to fit last year's jeans often last until the Haagen-Dazs are stuck in our hands.

But here's the thing: You don't need to do anything radical for sustainable weight loss. We can all reap significant health benefits by making some small lifestyle changes. Here are nine tips to help you lose weight without being miserable.

Schedule Time To Lose Weight

It's easy to put this at the bottom of your to-do list when your schedule is busy. You rush the kids to school in the morning, eat lunch at your desk to meet deadlines and stay up late to catch up on what you missed. You eat junk food in the afternoon to keep up your energy. You will feel exhausted, ineffective, and not ready to start over.

If you don't eat well, get enough rest, and exercise regularly, you won't have the energy you need to complete your daily tasks. Think of self-care as an investment that will benefit productivity, creativity, and the quality of life. Then, take steps to follow your healthy habits.

  • Write down your plan: The simple act of writing down your meals and exercises can help you stick to the plan.

  • For Help: setting weight loss goals is sometimes a team effort. Find like-minded friends or family members to help you hold yourself accountable.

  • Revisit your why: Whenever you get off course or feel stuck, remember your why and be determined to overcome the obstacles in your path.

  • Making healthy choices every day can be difficult. Remember that success is not a goal. Instead, give yourself grace. With a little planning and a renewed focus on “me time,” you can achieve your health goals and stick to them for the long haul.

You Can't Outrun Poor Eating Habits

The first thing to note is that you can't work your way out of a bad diet. While being active means burning calories, being overweight or obese is more closely tied to nutrition than activity level. That's why we emphasize the importance of obtaining health benefits through eating healthy with a busy lifestyle. It's crucial to remember that weight loss is a marathon, not a race. Overweight or obese individuals may lose weight more quickly, but this is attributed to their higher initial weight. Managing expectations is key to staying on course and achieving your goals.

Selecting the Right Diet for You

The main thing about dieting is that by design, they all create the lack of energy needed to lose weight. So, when you visit our weight management clinic and follow our diet plan, you will almost certainly lose weight. The weight you lose and whether you have more fat than muscle will be very different. If a diet isn't working for you, don't be afraid to come to us for weight loss medication. It will take some trial and error to find the product you think best suits your lifestyle. Our Portland weight loss clinic doors are always open for you!

Press Pause on Workouts and Smoothies for Now

It is not uncommon for someone to sound the alarm and take action. But the tendency is to overthink and try to solve all the problems at once. This could be a problem. If your goal is to lose weight, focus on losing weight. This means changing your eating habits to reach your daily and weekly calories, but it also means you won't be able to keep your body active. Not only does extra exercise consume bandwidth, but the increase in power consumption can also reduce control of appetite. Most of us feel good after a workout because we think we deserve it.

However, 16 oz. Just one drink (about 100 calories) and one energy bar (200-300 calories) will cover the 300-400 calories you burn at the gym. Forget your post-workout smoothie. These babies can fill you up with over 500 calories.

Control Your Meals for Better Health

There are many easy, cheap, but calorie-dense food options around us. These make sense in certain situations, like catching an early flight and having breakfast at the airport. But even if you don't choose 100% healthy ingredients, preparing your meal almost always results in less consumption. So, choosing to cook your food whenever possible is a big win. The important thing is to understand that very few of us can do this all the time, and this is not true. Instead, set some weekly goals, like bringing lunch to work on Tuesdays and Thursdays. Your bank account will thank you too.

Making Healthy Choices Together

Cooking for one or two people seems to require more effort than eating out. Instead, use the power of social networks and have dinner with friends. I'm not talking about fancy dinners and decorations. You're probably not the only one who wants to eat healthy, so set some standards with your friends and agree to cook for the group one night a week. All it takes is two or three people, and you can pretty much be taken care of most nights and hang out with your friends.

Moderating, Not Eliminating, Your Alcohol Intake

Drinking alcohol is not a crime and is not bad for your health. But drinking too much can actually drain your energy because alcohol can be high in calories. Limiting your drinking in any way may help. For some, this means giving up alcohol on certain days of the week, while for others, it means drinking just one glass or perhaps beer instead of wine. Find a method that works for you.

Opt for Eating Over Drinking Calories

When given the opportunity to eat more calories than drink, be sure to choose the former. Water is always the best choice, but there are also many zero-calorie and low-calorie beverages. Soft drinks like soda, water, and juice (yes, juice) are the culprits here, containing about 150 calories per can. It's like having an extra sandwich for lunch, even if it's just two days a day.

Seek Professional Support for Your Health Journey

Consider visiting a specialist. Nutritionists are specially trained to help people control their weight. If you're overweight or obese, your health plan may also cover nutritional services, but you'll need to do your research to be sure. But even if you're not, consider the professional insight, support, and responsibility of investing in your health and future. The best way is 3-6 months, so while healthy eating is a lifelong commitment, it's wrong not to seek help from a nutritionist.

Your Path to a Healthier You

If something isn't working, don't be afraid to change direction. Developing a combination of habits and behaviors that works for you will almost certainly require some trial and error. This way, if you think something is final, be willing to change it.


How to lose weight with a busy schedule?

Losing weight with a busy schedule involves efficient meal planning, choosing healthy snacks, incorporating short but intense workouts, staying hydrated, and prioritizing adequate sleep and weight management. Focus on mindful eating, avoid sugary drinks, and utilize time-saving exercises. Consistency and balance are essential for achieving and maintaining weight loss amidst a hectic lifestyle.

Weight loss tips for the busy woman?

For the busy woman, prioritize nutrient-dense foods, plan meals ahead, include quick home workouts, stay hydrated, and get adequate sleep. Opt for smaller, balanced portions, avoid mindless snacking, and practice mindful eating. Incorporate stress management techniques, delegate tasks when possible, and remember consistency is key for sustainable weight loss in a busy lifestyle.

Does portion control for weight loss really work?

Yes, it absolutely does. Eating small portions means that your body doesn't have to work hard to burn the additional calories. Therefore, you are easily capable of sustainable weight management in the long run.

How to lose weight in 7 days?

Reducing processed foods and added sugars contributes to lose weight at work in 7 days. Drinking plenty of water and adding fibre to your diet can also help. However, many factors can affect your ability to lose weight, and it is best to aim for slow, incremental, medically supervised weight loss at a rate of 0.5-2 pounds per week.

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