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How to Get in Shape When You're Short on Time
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How to Get in Shape When You're Short on Time

Losing weight can be challenging, especially when you have limited time. But there are some practical steps you can take to achieve your weight-loss goals without compromising your busy schedule. Here are some tips:

Prioritise Protein Intake

The cornerstone of any successful weight-loss plan is getting your diet right. And the most important starting point is to prioritise protein intake. This is because protein is better than carbohydrates or fat for keeping you full, is low in calories (4 per gram), and causes dietary satisfaction amongst dieters, thus keeping weight loss on track. Moreover, protein helps us repair and grow muscle resulting from any exercise we're doing. The recommended daily protein intake is 2.3–3.1 grams of protein per kilogram of fat-free mass per day. But if you find this calculation confusing, simply consume 2 grams of protein.

Consistent Meal Intake

Having a consistent breakfast and lunch every day can make things a lot easier for busy people. It means you're not caught "out and about hungry," and you simply find yourself ordering high-calorie food "because there were no other options." A high-protein, low-calorie breakfast and lunch mean you can save your higher-calorie meals and snacks for the end of the day, when there tends to be more time to prepare and eat.

Don't Spend Hours Exercising

You don't have to spend hours in the gym to get the body you want. 45–60 minutes is all you need for a good workout, 4-5 times a week. Most people have that time. When you see the gym as like brushing your teeth, where you simply need to be consistent, not perfect, you'll quickly notice a difference in your physique. You can even have time carved out for your workouts: you hit the gym at 8 a.m. or after work (6 p.m.) no matter what. If you have a specific time to train, you don't have an excuse! Choosing the right type of exercise is also crucial. Weight training is advisable, as it will help you build muscle mass and get you into great shape.

Work and Exercise at the Same Time

If you're too busy to dedicate time for exercise, consider working and exercising at the same time. For instance, if you've got a meeting somewhere that you know will go for at least 40 minutes, suggest to this person that you take it to the park for a stroll or around the block. This is referred to as NEAT: non-exercise activity thermogenesis. NEAT is the number of calories burned daily from activities that aren't directly exercise, such as walking to the bathroom, maintaining posture, walking to public transportation, etc. You can also take a 40-minute phone call while walking to sneak more calories burned into the daily equation. Moreover, you can answer emails while taking a walk in the morning, stacking two tasks at once in order to save time.

In summary, by prioritising protein intake, ensuring your breakfasts and lunches are pre-planned and relatively consistent, not spending hours exercising, and stacking work duties with exercise, busy people can successfully lose weight despite having limited time.

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