weight loss tips for a busy schedule
Weight Loss
Weight Loss Tips For a Busy Schedule

As a surgeon, husband, and father, I have a very busy schedule. So, I have developed a few weight loss tips for a busy schedule that I use to keep myself healthy. 

3 Weight Loss Tips For a Busy Schedule

The idea of losing weight may seem so achievable, that is until life gets in the way. Finding time to incorporate healthy activities and self-care can be hard to balance between work, family matters, social obligations, and keeping the house in order.

Sprinkle Movement Throughout Your Day

Exercise is an integral part of any weight loss plan. After bariatric surgery, we recommend patients incorporate about 30 to 40 minutes of exercise 4 to 5 times a week. 

But if you have a busy schedule, it can be hard to find the time. The best weight loss tips for a busy schedule regarding exercise is to sprinkle movement throughout your day. Try waking up about 20 minutes earlier and doing a 10 minute HIIT workout or a morning yoga flow. You can do a 10-minute workout at various times throughout the day. 

If you commute to and from work, park away from the entrance. That way, you will get some extra steps in. Also, depending on what floor you work on, try taking the stairs instead of an elevator. Maybe you swap a 15-minute break for a lap around the building. There are many options to get moving throughout the day.

HIIT Workout Guide
High Intensity Interval Training Workout Guide
This high-intensity interval training guide is perfect for when you only have a few minutes to get a sweat session in or you want to burn more calories and fat in less time.
Download Guide

Plan Your Meals Ahead of Time

Although exercise can aid in your weight loss goals while building lean muscle, your diet is the most crucial aspect of any weight loss plan. I recommend meal prepping for people looking for weight loss tips for a busy schedule. 

If you work Monday to Friday, you may find that planning the entire week’s meals is the best option for your schedule. You can spend part of your Sunday meal prepping with grab-and-go options. 

In my case, I like to meal prep the night before. Usually, after the kids go to bed, I will go to the kitchen and plan all my meals for the following day. 

Make sure you include some healthy snacks with your meal prepping. Sometimes we concentrate on the three main meals of the day and leave the snacks open, leaving us vulnerable to making unhealthy food choices. Healthy snack ideas include hard-boiled eggs, carrots and hummus, celery and peanut butter, meat and cheese roll-ups, low-carb yogurt, and cottage cheese. 

Find Time to Breath

Another aspect of living a healthy lifestyle is focusing on your mental health. Sometimes, we get highly stressed amid the hustle and bustle of our days. So it is always important to take a few minutes to have a meaningful moment of mindfulness and relaxation. 

Believe it or not, sometimes my schedule gets so busy that I put a 5 to 20-minute break called TTB (time to breath) on my Outlook calendar. This time helps me refocus my mind on the goals I have for the day and the week.

In the end, if you want to be successful on your weight loss journey, you have to be intentional about your actions. These weight loss tips for a busy schedule are a great guide to getting started. Yet, you must create habits around these healthy behaviors for lasting success. 

Eric Velazquez, MD
Dr. Eric Velazquez has more than a decade of experience as a minimally invasive and bariatric surgeon. He joined Longstreet Clinic’s Center for Weight Management after working as a surgeon at Temple Health in Philadelphia, PA, where he also served as Chief of the Division of Minimally Invasive and Bariatric Surgery and Medical Director for Bariatric Surgery at Temple University Hospital.
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