How to Lose Body Fat with a Hectic Schedule

Trying to lose weight when you are tight for time is always going to be an uphill task. There is no doubt about that.

But, with the right approach, it is absolutely achievable (I promise)

You don’t need to necessarily make huge compromises. Whether than be a high-pressure job, family responsibilities, or a busy schedule.

Here’s how you can do it:

1. Focus More on Strength Training than Cardio

When time is scarce, you want to focus on those exercises that yield the biggest return. Lifting weights or doing other forms of resistance training improves your resting metabolic rate (metabolism) because of the lean muscle mass it builds.

On the other hand, cardio isn’t going to be aiding muscle growth or contribute to higher metabolism since it doesn't break down the muscle fibres and cause them to regrow in the same way.

? Tip - do full body workouts and compound exercises that engage many muscles of the body simultaneously. You can achieve great results in even 30-45 minutes, 3 times a week.

2. Plan your Meal and Snacks

Meal planning plays an important role when you are tight for time. If you don't have a plan, it's going to be very easy to reach for those convenience foods that are not very healthy and that could lead to your fat loss being ruined. In meal prep, you control portion sizes and make sure that the nutrients would be proper for the fat loss process.

? Tip - Commit an hour or so a week to meal and snack prep. Focus on proteins (chicken, fish, or plant based alternatives) with a variety of vegetables, healthy fats, and complex carbs. Keep healthy, quick snacks-such as protein products, veggie sticks or fruit-on hand for those times when there is no time.

3. Make Your Environment Work for You

Your environment can either help or hinder your fat-loss goals. If you have tempting, high calorie snacks around your office, home, or car, it's that much easier to fall off the wagon. While setting up your environment for success, you can steer clear of some of these pitfalls.

? Tip - Clear your desk and drawers of junk food and restock with lower calorie, convenient choices, such as protein bars, fresh fruit, and pre-cut veggies. A bottle of water in your hand means you can hydrate on the go, and keeping your meals out front keeps you mindful of your plan.

4. Pay More Attention to Nutrition Quality and not Quantity.

When time is short, it is very easy to turn to foods that are low in nutrients and high in calories. Instead, make whole nutrient-dense foods your focus because they support fat loss and increase energy on a longer term basis, which will help you feel full and prevent cravings. Keep in mind that lean proteins like chicken, fish, tofu, healthy fats like avocado, olive oil, nuts, and complex carbs like sweet potatoes, quinoa, and vegetables are excellent bases to start with.

? Tip - Balance all of your meals and stay away from heavy processing (most of the time), because those foods truly are very calorie-dense and low in nutritional value.

5. Increase Movement Throughout the Day

You can't get to the gym, but you can still increase your daily calorie burn through incidental activity. Little things such as taking the stairs or taking a walk while you're on a call, can make a lot of difference over time.

? Tip - Aim to increase your current step count by 2,000 steps per day. Use a fitness tracker or smart watch to track your movement and hold you accountable to this. Take lunch breaks and other time slots to walk around, these really add up.

6. Prioritise Sleep

Few things are more overlooked in the fat loss process than sleep. When you're not sleeping enough, your body allows for a higher production of ghrelin (the hunger hormone), and a lower production of leptin (the hormone that tells you you're full). This eventually causes increased cravings and overeating.

Not getting enough sleep also has effects on your energy levels, which makes it more of a bother to follow through with regular workouts and healthy eating.

? Tip - Sleep well every night for 7 to 8 hours. Make your bedroom sleep-friendly by removing all screen devices from the bedroom, instituting a sleep routine, and keeping the room cool and dark.

7. Cope with Stress More Effectively

Chronic stress increases the levels of cortisol, which promotes storing fat, especially in the stomach. If a person is stressed most of the time, then they will be more prone to emotional eating or making bad food choices.

? Tip - Learn to cope with stress by finding methods to fit into even 5-10 minutes each day. It could be through meditation, breathing techniques, or just taking a walk outside. Regularly doing this will significantly bring down the levels of stress and hence allow you more to stay focused on your fat loss.

8. Save Time Using Shortcuts

You don't have to spend hours in either the kitchen or the gym. Take advantage of modern conveniences like healthy meal delivery, pre-chopped vegetables, and quick-cooking proteins. For exercise, have a tailored fitness routine that slots well into your lifestyle. You could even save time by doing home workouts rather than going to the gym if necessary.

? Tip - Make a schedule for your workout and food preparation, then try to closely adhere to it. Ideally get your workout in earlier in the day so it doesn't leave it to chance that something stops you from completing it.

9. Be Consistent

The bottom line is that no matter how little time you have, consistency is going to be your key to fat loss. Small efforts, consistently applied over time, will always pay off more than sporadic bursts of intense activity or dieting. Whether you can only manage 10-20 minutes of exercise a day or miss the occasional workout or meal, don't give up. Focus on progress, not perfection.

? Tip - Monitor your habits and celebrate with small wins all the way. Consistency, no matter how little, will add up eventually to reach your fat loss goal.

?? Fat loss doesn't have to mean hours in the gym and a super-strict diet. Be strategic with your time. I can't stress enough the importance of planning ahead, and staying consistent. Small steps compound over time. So stay focused and you will see results.