How to Make Losing Weight a Habit When You are Busy

How to Make Losing Weight a Habit When You are Busy

How to Make Losing Weight a Habit


We all know by now that maintaining an active and healthy lifestyle should be one of our top priorities in life. However, it can be quite difficult when working out is the absolute last thing you want to do.


Being both unmotivated and busy makes it a little too easy to skip that workout. Finding the perfect balance between work and health can be extremely difficult, but its not impossible.  So if you’re over-scheduled, where do you find the time to make losing weight a habit?  How do you work up the strength and motivation to begin that intense workout?


#1: Start Small


When you’re already overwhelmed with your busy schedule, adding a new commitment to the list may seem intimidating. Adding a vigorous hour long workout can lead to a burnout, and isn’t the best way to get yourself started. Simply committing to a ten minute workout is a great way to start making losing weight a habit.

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Pretty much everyone has ten minutes to spare, whether that means waking up a few minutes earlier or going to sleep a few minutes later. Staying consistent with a short workout will make it much easier expand your horizons.


That ten minute workout could soon lead to a thirty minute workout, and so on. You may have to make little sacrifices along the way, but it will be much easier to do so if you have already committed to working out. So start small and stay consistent!


#2: Find Exercises You Like


If you absolutely despise running, then don’t make that apart of your daily routine. When it’s time to workout, it will be a lot harder to start when you are doing something you dread. Find exercises that you enjoy doing and that fit your lifestyle. It is a lot easier to stay motivated if you are doing activities that you actually enjoy. There are so many activities to choose from, the list is truly endless. Things such as:

  • Yoga: Can increase focus, decrease fatigue, and leave you feeling more energized. It can also counter some of the side effects of long term sitting, which is great for those with office jobs.
  • Weight Training: Improves bone density, improves ability to preform daily activities, improves physical strength, and increases fat loss. Implementing a weight training routine has many benefits, including fat loss.
  • Energizing Workout Routine: Find a routine that is designed to increase your energy and focus. Doing a twenty minute workout after you wake up can have some major benefits, and can help you stay energized throughout the day


The possibilities are endless, so experiment a little. Finding exercises that you enjoy will make it a lot easier to stay committed.


#3: Grab Every Opportunity You Get



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While it may not seem like it, there are opportunities for fitness everywhere. Whether that means taking a walk on your lunch break or stretching at your desk, there are little health decisions to make no matter what we are doing. There are even little ways to incorporate exercise when you are cleaning the house or doing other daily activities.


Being busy really isn’t an excuse, although it may seem like one. Exercise doesn’t always come in the form of an hour long workout at the gym, it can be tailored to your lifestyle. It’s time to get out of that mindset of “too busy to workout” and just start moving. It’s always better to choose something over nothing, and that may mean sacrificing a few minutes of downtime in order to workout. We can all find a few minutes to spare during the day, its simply a matter of deciding to commit.


#4: Track your Progress


Keeping track of when you workout can help a lot with both motivation and commitment.  If you write down a little note in your calendar after you workout, it makes it a lot easier to stay on track.


If you started out doing only ten minute workouts and by the end of the month you are doing thirty minute workouts, Food Diary Keep Track Of What You Eat 2that is something to celebrate! It makes it a lot easier to keep track of how much you have progressed if you have written everything down.


Keeping track of your progress can also help you realize when you are starting to let your habit slip before you lose it completely.



The Takeaway


While making losing weight a habit can be difficult when you are busy, it certainly isn’t impossible. Start by making the decision to move and commit to making small changes each day. If you are interested in learning more ways to stay fit and live a healthier lifestyle, try one of my professional coaching services.


Interested to find out how I can help YOU achieve your fitness and fat loss goals while still living your life? Check out my 28 Day Fat Shredder Program which has helped hundreds of busy parents just like you shed pounds and pounds of ugly, oozing bodyfat while still enjoying the foods and beverage that they love…



About the Author

Chris J Friesen

Chris Friesen is a gym owner, personal trainer, online fitness coach and former "fat dad" living on 60 beautiful acres of countryside in rural Canada.

He specializes in helping busy parents shed body fat quickly, WITHOUT becoming gym rats OR giving up the foods they love to eat.

In his spare time, he enjoys spending time with his wife and 3 kids, sitting in his hot tub out in the snow with a glass of bourbon, and yelling at his (many) misbehaving barn cats.

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