Lose weight despite a busy schedule with these 17 tips

Our everyday life is becoming more and more hectic, not least due to the advancing mechanization, so that it is not uncommon that there is a lack of time in front and behind. This obvious lack naturally also affects our diet efforts. Not infrequently, the failure of a diet project is the result. So that this doesn't happen to you, we'll give you 17 valuable tips in the following article on how you can lose weight efficiently despite a busy schedule.

Tip 1 - Forget the all or nothing mentality

Even though many experts tell you to strive for perfectionism, you should free yourself from this dogmatic prison as soon as possible. Every step and every workout counts, whether it's two, three, or four days between workouts. See every decision of your day as a chance to do something good for your body and don't chalk up every setback as a personal defeat. For example, if you can't make it to a workout, it doesn't matter, as long as you treat yourself to a healthy dinner in return.

Tip 2 - Eat smaller portions

If you are very busy at work, it is of course not always possible to cook fresh food due to a lack of time resources. However, this circumstance doesn't have to diminish your chances of success, because the bottom line is a reduced calorie intake. So if you don't have the time, it's perfectly legitimate to eat out and keep an eye on the portion size.

Tip 3 - Do not skip meals

Going five or six hours without eating can not only be emotionally hellish, but can also cause your metabolic rate to slow down significantly, which can also upset your hormonal balance. All the greater is the danger that after such a small hunger phase you will feel tempted to eat much more than your dietary efforts allow. So make sure that you eat a snack every two to three hours at the latest, even if it's just an apple.

Tip 4 - Be creative about your training schedule

Of course, it would be better if you did a full workout every other day. However, if this is not possible due to your schedule, you don't have to throw in the towel, because even a few minutes of training are better than no training at all. For example, it's a good idea to invest 10 minutes in a short circuit workout right after you get up or right before you go to bed. If you follow this practice every day, you will also achieve success in the long run.

Tip 5 - Modify your food a little bit

When you're forced to eat what's available, you have to get a little creative to make that meal a little more fitness-friendly. For example, nothing is easier than removing the slice of cheese from a burger or using a low-calorie salad dressing instead of mayonnaise.

Tip 6 - Prefer to stand whenever you can

In terms of energy, it doesn't make much of a difference whether you sit or stand, but in the long run, this easy-to-implement measure can burn a significant amount of calories that will bring you a little closer to your goal without costing you any more time.

Tip 7 - Make sure you get enough sleep

Most likely, you go to bed late and get up bright and early the next morning to juggle all your appointments. Contrary to what you might think, however, this is counterproductive because it lowers your energy level the next day, making you less productive despite having more time available. Scientific studies show that six to eight hours of sleep are necessary to start the day rested and productive. In addition, the extra rest time improves fat burning.

Tip 8 - Use your weekend efficiently

After a stressful week, it's all too understandable if you want to unwind on the weekend and just do nothing at all. You're entitled to that, too. However, you should also use your weekend to catch up on things you didn't manage to do during the week. This includes, for example, longer training sessions or the largely stress-free weekly shopping, which you can combine with a visit to your favorite café, for example.

Tip 9 - Involve friends and family in your activities

No, that doesn't mean dragging your family to the gym with you at all. Rather, it's about being active in your free time as well. This has been proven to work best with friends or family. For example, take your kids to the ball field. Alternatively, you can play a sport of your choice with your friends or join a sports club.

Tip 10 - Try a High Intensity Workout (HIT)

A good workout is not characterized by the fact that it lasts as long as possible, but by its quality. This finding is confirmed by many sports science studies, which suggest that a 20-minute high-intensity interval training (HIIT) is more effective than a conventional workout lasting more than 45 minutes.

Tip 11 - Apply some tricks in relation to food

If a lack of time drives you to reach for packaged, ready-to-eat food in the supermarket, you should make sure that it is still as beneficial as possible for your goal. After all, a pack of fried chicken strips combined with a portion of frozen vegetables is much better than any frozen pizza or curry sausage.

Tip 12 - Create a little home gym

If you don't have time to go to the gym, there's nothing better than having a workout option at home. However, you don't have to buy any great equipment, a few dumbbells, a gym mat and last but not least your body weight are enough for an adequate workout.

Tip 13 - Use digital media

Understandably, most of us don't really have the time to keep track of our diet progress in the traditional way. If you're one of those people, you should download a fitness app that allows you to manage and monitor your calorie and nutrient intake as well as your weight progress.

Tip 14 - Increase your motivation with the help of social media

A study from 2014 shows that social media can be very helpful in terms of motivation when it comes to pursuing long-term goals. In this context, you can join a group like BodyRock, for example, where like-minded people share and inform each other about their progress.

Tip 15 - Eat more fiber

Dietary fiber helps you control your appetite because it swells up in the digestive tract and helps you feel full. For this purpose, it is recommended to consume at least 30 grams of fiber. Excellent sources include whole grain products such as oatmeal, vegetables or classic brown bread.

Tip 16 - Try to get your stress level under control

Even though you may not believe it, your stress level has a much higher influence on your body weight than you would like, as stress hormones can promote the development of cravings, among other things. Consequently, you should try to reduce your daily stress by consciously relaxing.

Tip 17 - Focus on your priorities

If you are really serious about losing weight, the excuse of not having time should not apply, because you can always find a few minutes for a short workout. Whenever you think you don't have time, you should think about your priorities and act accordingly.