BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Health Tips

From tips on how to lose weight effectively to ways to combat boredom eating, this collection of informative articles covers a wide range of health topics that matter to real people, like you.

How to Lose Weight on a Busy Schedule

How to Lose Weight on a Busy Schedule

If 18 hours at the office or busy weekends with friends and family seem to take over your calendar, maintaining a healthy diet, let alone maintaining weight loss, is probably the last thing on your mind.

If you want to be healthy but worry you don’t have the time, here are the 5 best ways to lose weight with a busy schedule.

1. Don’t Sit Down When You Get Home

Many of us don’t have time to exercise in the morning before work, or we just prefer to have a few extra hours of snooze time. If you save your workouts for the afternoon, after work, it may be a wise idea to remain standing.

After a long day at the office, most of us want to come home and relax, which usually means plopping down on the couch. Instead of succumbing to couch potato syndrome, stay on your feet. The second you sit down, it's already 40% likely that you won't get up to exercise!

So, the next time you walk through the door, throw your workout clothes on and walk right back out. You’ll have plenty of time to relax afterward.

2. Use a Daily Planner

If you have a grueling 8-5 commitment every day, you may need to use some sort of day planner in order to keep your weight loss on track.

There is no shame in writing things down, so do it! Schedule out times to eat your  meals, and pencil in your workouts when you are available.

Organization can make things much easier, plus you are more likely to maintain these daily and  weekly habits.

3. Channel Your Inner Child: Pack Your Lunch and Snacks

One of the best practices for losing weight is to pack your meals and snacks ahead of time. When you pack your lunch and carry your own snacks, you aren’t as tempted to eat out or to reach for something that’s unhealthy.

If snacks are your weakness, pack items that will keep you feeling fuller longer. Cocoa roasted almonds are a good option—they are low in calories, are a good source of protein, and are dusted with chocolate. For lunch, chicken is always a good option, as well as turkey, just make sure you fill your plate with some fiber-filled vegetables or fruit.

4. Stick to a One Drink Rule

Although it may be tempting, try to stick to a one drink minimum per week.

Most people often turn to alcohol for a stress-reliever and for relaxation, but this can spell trouble for your waistline if you are having a drink every day.

To savor your drink more, choose a beverage that will take you longer to consume. Red wine is a good option, as well as some varieties of white wine, like a dry Riesling.

5. Make Your Workouts Convenient

If you get a break at work and there is a gym close by, take advantage. Go to the gym on your lunch break, or do a quick 30 minute workout on your lunch break.

Losing weight can be convenient with a busy schedule, especially if you have a place to exercise right around the corner.

By taking the time to work out while at work, you are freeing up more time at home to do what you want, without the stress of figuring out when you are going to fit in some gym time.

For more tips from our experts, please visit our healthy facts section for more information.

Next Article: Healthy Corner

Get Rid of Cellulite for Summer

Doctor-Designed, Chef-Prepared, Weight Loss Program


View ➤
Gluten Free

View ➤


View ➤

View ➤

Explore Our Menu

What's My Diet Type?

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected